WOD

WOD Details at CrossFit XLR8/Movements only: Monday:  Run/Row, Box Jumps, Farmer’s Carry, Front Squat, Lunges, Devil’s Press: Mobility Tuesday:  Pistols, Rope Climb, Row, Burpees: Strength: Bench Press Wednesday:  Run/Row, Snatches : Mobility Thursday:   DU, KBS, TTB, Hand Stand Walk; Strength: Squat Clean Friday:  Hang Cleans, Pullups; Ab Challenge Saturday:  Push Jerks, Burpees

WOD Details at CrossFit XLR8/Movements only: Monday:  Deadlift, Hang Clean, STOH, Double Unders, Burpees : Mobility Tuesday:  MBC, DB Snatch, Wall Sits: Strength: Bench Press Wednesday:  TTB, Double Unders, Box Jumps, Thrusters: Mobility Thursday:   Run/Row, Strict Press, Pushups Friday:  Row/Bike/Ski, KBS: Strength: Squat Clean Saturday:  Bike/Row/Ski, Lunges, OHS

Have a Happy and Safe 4th of July!!!Only one class Friday, 8:30am WOD Details at CrossFit XLR8/Movements only: Monday:  Pullups/Rpe Climbs, Run/Row, HSPU, Situps: Strength: Squat Clean Tuesday:  Hang Cleans, Burpees, TTB; Mobility Wednesday:  Lunge, Devil’s Press, Goblet Squats  Thursday:   Power Cleans, Front Squat, STOH, Back Squat, Pullups: Mobility ONCE CLASS ONLY!!!!Friday:  Run/Row, HSPU, Burpee

WOD Details at CrossFit XLR8/Movements only: Monday:  DU, Power Cleans, Wall Walks; Mobility Tuesday:  Pullups, Burpees, TTB, KBS: Strength: Squat Cleans Wednesday:  Row/Run, Lunge, Snatch, OHS/FS; Mobility Thursday:   Deadlift, Row, HSW/Plate wall walks: Skill work Friday:  DU, MBC, Burpees: Strength: Bench Press Saturday:  Run/Row, DB Hang Clean and Jerk, Lunges

WOD Details at CrossFit XLR8/Movements only: Monday:  Pullups, HSPU, Run/Row: Mobility Tuesday:  Farmer’s Carry, Double Unders, Devil’s Press, ManMakers: Strength: NEW CYCLE Bench Press Wednesday:  Snatches, Row/Bike/Ski, TTB: Mobility Thursday:   Pushups, SDLHP, KBS, Run/Row; Strength: NEW CYLCE Squat Clean Friday:  Deadlifts, Box Jumps, Hang Cleans, Double Unders, STOH, Burpees: Ab Challenge Saturday:  OHS, Front Squat,

WOD Details at CrossFit XLR8/Movements only: Monday: COMMUNITY CUP WOD #1:  Box Jump Overs, DB Snatches, HSPU Tuesday:  COMMUNITY CUP WOD #2: Row, TTB, OHS, CTB Pullups Wednesday:  COMMUNITY CUP WOD #3: 1 RM Front Squat, 1 RM Hang Power Clean Thursday:   DU, Burpees, Run/Row: Mobility Friday:  Push Jerk, Air Squat, Push Press, Strict Press:

  WOD Details at CrossFit XLR8/Movements only: Monday:  Double unders, Box Jumps, Power Cleans; Mobility Tuesday:  OH MB Lunge, WallBalls; Strength: Shoulder Press Wednesday:  Situps, Pistols Deadlifts; Mobility Thursday:   Farmer’s Carry, Turkish Getups, Strict Pullups, Pushups, Run/Row; Strength: Power Clean Friday:  Rope Climb/Rope Climb, OHS/FS Saturday:  Ski/Row/Bike, Thrusters, Burpees, Double Unders

WOD Details at CrossFit XLR8/Movements only: Monday:  MURPH : MEMBERS AND THEIR GUEST ONLY:                                8:30 AM CLASS ONLY!!! Tuesday:  KBS, DU, Situps, Row : Strength: Power Cleans Wednesday:  DL, WallBalls; Mobility Thursday:   Hang Cleans, Front Squat, Run, Floor Press: Mobility

WOD Details at CrossFit XLR8/Movements only: Monday:  Plate GTOH, 10m Sprints/Row/Ski : Strength: Shoulder Press Tuesday:  Deadlift, Row, Front Squats, Wall Walks : Mobility Wednesday:  Double Unders, Burpees, HSPU; Strength: Power Cleans Thursday:   Run, Squats, Pushups, Pullups; Mobility Friday:  Hang Cleans, TTB, Pistols ; Ab Challenge Saturday:  Snatches, KBS, Run/Row/Ski