Uncategorized

  WOD Details at CrossFit XLR8/Movements only: Monday:  Squat Cleans, Deadlifts, Row/Ski , HSW; Mobility Tuesday:  Devils Press, Lunges, Situps; Strength: Shoulder Press Wednesday:  Run, Pullups, Pushups, Squats  Thursday:   Bear Complex, TTB, Row; Mobility    Friday:  BBJO, HSPU, DU; Strength: Power Cleans Saturday:  Run, Wallballs, Burpees   

WOD Details at CrossFit XLR8/Movements only: Monday:  Run/Row, STOH, PC, Thrusters; Mobility Tuesday:  Ski/Bike/Row, Lunges, Deadlift; Mobility Wednesday:  Double Unders, Goblet Squats, KBS, OHKB Carry; Strength: Shoulder Press Thursday:  Row/Run, Pullups, Pushups, Air Squats ; Strength: Power Clean  Friday:  Row/Ski/Bike, TTB, Snatches, Burpees; Ab Challenge Saturday:  Ski/Bike/ Row, Bench Press, Rope Climbs         

  WOD Details at CrossFit XLR8/Movements only: Monday:  TTB, Pullups, HSPU; Strength: Power Clean Tuesday:  Burpees, Double Unders DL,HC, STOH; Mobility Wednesday: Pushups, Strict Pullups, Air Squats; Mobility Thursday:  Lunges, Air Squats, Situps, Burpees ; Strength: Shoulder Press Friday:  Squat Cleans, Run, Thrusters; Ab Challenge Saturday:  Snatches, OHS, Burpees

WOD Details at CrossFit XLR8/Movements only Monday:  Run/Row, Squat Cleans, HSW  : Mobility Tuesday:  Pullups/MU, Wallballs, Box Jumps : Strength: Snatch Wednesday: Farmers Carry, Situps, Row/Ski/Bike; Mobility  Thursday:  Row/Run, Pushups; Strength; Back Squat Friday:  DU, Hang Snatch, Strict Pullups; Skill work: Kip Saturday:  Thrusters, Pullups, Rope Climbs

WOD Details at CrossFit XLR8/Movements only Monday:  Clean & Jerk, Pullups, Pushups, Squats : Mobility Tuesday:  MBC, Lunges,Plank: Strength: Snatch Wednesday: Deadlifts, HSPU; Mobility Thursday:  WallBalls, Burpees, Box Jumps ; Strength: Back Squat Friday:  KBS, Burpees: Skill work: HS/HSW Saturday:  Run/Row, TTB, Snatches 

  WOD Details at CrossFit XLR8/Movements only Monday:  Air Squats, TTB, Pullups, Burpees: Strength: Back Squats Tuesday:  DL, Ski/Bike, Clean & Jerk, Wall Walks : Mobility Wednesday: Farmer’s Carry, Double Unders, Strict Pullups: Strength: Snatch Thursday:  OHS, Burpee Box Jump Overs, HSPU: Mobility Friday:  Run/Row, Sled Push, KBS, HS Walk; Ab Challenge Saturday:  Thrusters, Rope Climb, Row

  WOD Details at CrossFit XLR8/Movements only Monday:  Run, HSPU, KBS, Situps: Mobility Tuesday:  Double Unders, MBC; Strength: Back Squat Wednesday: Deadlifts, Pullups, Hang cleans, TTB: Mobility Thursday:  Man Makers, Bear Crawl, Lungsters, Burpee Broad Jumps; Strength: Snatch Friday:  Row, Box Jumps, Burpees; Skill Work: Rowing drills Saturday: FUN SURPRISE!

WOD Details at CrossFit XLR8/Movements only Monday:  TTB, Pistols, Pushups, Run/Row : Strength: Snatch Tuesday:  Run/Row, Squat Cleans, Situps BBJ, MBC : Mobility Wednesday: Deadlift, HSPU, Pullups/Rope Climb: Mobility Thursday:  Burpees, Row/Ski/Bike, Air Squats; Strength: Back Squats Friday:  Wallballs, Box Jumps, DB Snatch; Ab Challenge Saturday: Clean & Jerk, BBJO, Row/Run

WOD Details at CrossFit XLR8/Movements only Monday:  Power Cleans, Pushups, Air Squats; Mobility   Tuesday:  Row, Thrusters, Pullups: Ab Challenge   Wednesday: Deadlifts, Hang Cleans, Push Jerks; Mobility   Thursday:  Burpees, Turkish Getups; Ab Challenge   Friday:  CROSSFIT OPEN 25.3   Saturday: CF Baseball: Burpees, Lunges, KBS, Air squats

WOD Details at CrossFit XLR8/Movements only Monday:  HSPU, KBS, Situps, KB Lunges Tuesday:  Row/Bike/Ski: Strength: Clean and Jerk (1 rep Max) Wednesday: Hang Cleans, Thursters, BBJ, Row/Ski/Bike: Mobility Thursday:  Man makers, Double Unders;  Strength: Deadlift (1 rep Max) Friday:  CROSSFIT GAMES WOD 25.2        www.games.crossfit.com Saturday: MBC, Situps, Pullups,Lunges, Box Jumps, KBS, Burpees