WOD

July 15-20, 2024

  WOD Details at CrossFit XLR8/Movements only Monday: Plate Ground to overhead, OH Lunges, Plate jump burpees: Hip Mobility Tuesday:  Run/Row/Ski, TTB, Clean and Jerk: Hip Mobility Wednesday:  Strength: Front Squat; Deadlift, Box Jumps, Situps, Ski/Row/Bike Thursday:  Sumo DLHP, Farmer’s carry, Goblet Squats, Pushups: Hip Mobility Friday: Strength: Bench Press; DB Snatches, Goblet Hold Lunges, Double […]

July 15-20, 2024 Read More »

July 8-13, 2024

Movements for Week (Variation/details available at XLR8)  New Strength Cycle Begins!  Monday:   AS OF NOON SUNDAY: 5:30AM CLASS IS CANCELLED FOR MONDAY , JULY 8.  PLEASE CHECK SOCIAL MEDIA PAGES FOR ANY OTHER UPDATES.  ALL OTHER REGULAR SCHEDULED CLASSES ARE BEING HELD AT THIS TIME. BE SAFE AND PLEASE USE YOUR JUDGEMENT FROM WHER YOU

July 8-13, 2024 Read More »

WODS Week July 1-6, 2024

Movements for Week (Variation/details available at XLR8) Monday:  Deadlifts, Squats, STOH : Strength: Clean and Jerk Tuesday:  Power Cleans, Pushups, Front Squats, Pullups Wednesday:  KBS, Wallballs/Thrusters; Strength: Snatch Thursday:  Happy 4th! 1776 WOD Friday: MB Situps, Lunges, Burpees Saturday:  Row, Air Squats

WODS Week July 1-6, 2024 Read More »

Week June 24 – 29

Movements for Week (Variation/details available at XLR8) Monday:  Run/Ski/Row, Push Press, Back Squat, Hang Cleans, Situps Tuesday:  Strength: Snatch WOD: HSPU/Pushups, Squats/Pistols Wednesday:  Cleans, Box Jumps Thursday:  Strength: Clean & Jerks WOD: DB Snatch, Lunge, Run/Row/Ski Friday: Run/Row, Situps, TTB, Sled push Saturday:  Run/Row/Wallballs, Rope Climbs

Week June 24 – 29 Read More »

June 17 – 22, 2024

Movements for Week (Variation/details available at XLR8) Monday:  Deadlift, Burpees, Bike/Row, WallBalls, Ski Tuesday:  Strength: Snatch; WOD: HSPU, TTB Wednesday:  Row/ Pullups, Pushups, Squats, Deadlifts, Hang Cleans, STOH Thursday:  Strength: Clean and Jerk; WOD: Rope Climbs, Front Squats, Double Unders Friday: Burpees, Wallballs Saturday:  Row, Thrusters, Rope Climb, Snatch, Clean and Jerk

June 17 – 22, 2024 Read More »

June 10 – June 15, 2024

Movements for Week (Variation/details available at XLR8) Monday:  KBS,Pullups,Run/Row; Strength: Clean & Jerk Tuesday:  Power Clean, Front Squat, Push Press, Back Squat Complex Wednesday:  Lunges, Ski/Row/Bike : Strength: Power Snatch Thursday:  Deadlift, Double unders, Run, Squat Friday:  HSPU, Pullups, KBS, Situps, Burpees  Saturday:  SDLHP,WALL BALLS, PUSHUPS, KBS, BURPEES

June 10 – June 15, 2024 Read More »

June 3- June 8, 2024

  AB CHALLENGE: LAST 2 DAYS!!! Movements for Week (Variation/details available at XLR8) Monday:  Deadlifts, HSPU; Accessory work   Tuesday:  Wallballs, Run/Row; Strength: Power Snatch   Wednesday:  KBS,Pistols, Burpees: Strength: Clean & Jerk   Thursday:  Pushups, C&J, TTB, Situps   Friday:  Ski/Bike/Row, HSPU, Box Jumps, Air Squats   Saturday:  Pullups, Double Unders, Pushups, Air Squats

June 3- June 8, 2024 Read More »

Week May 27-June 1

DAY AB CHALLENGE WEEK 4!!! Movements for Week (Variation details available at XLR8) Monday:  “MURPH” FOR MEMBERS ONLY! ONE CLASS 8:30AM   Tuesday:  Squat Cleans, HSPU, Pullups ; also additional wod for recovery post Murph   Wednesday:  Strength: Power Snatch  WOD: OHS, STOH, HC Burpees   Thursday:  Strength: Clean & Jerks, WOD: Rope Climbs/Sled pulls,

Week May 27-June 1 Read More »

Week May 20-25, 2024

DAY AB CHALLENGE WEEK 3!!! Movements for Week (Variation details available at XLR8) Monday:  Pullups, Box Jumps, Rope Climbs, Double Unders Tuesday:  Power Cleans, TTB, Wallballs Wednesday:  Lunges, SDLHP, Situps, Snatches Thursday:  Row/ Run , Pullups, Pushups, Squats Friday:  KBS,TTB Saturday:  Clean & Jerks, Double unders, Row/Ski

Week May 20-25, 2024 Read More »

May 13-18, 2024

  30 DAY AB CHALLENGE WEEK 2!!! Movements for Week (Variation details available at XLR8) Monday:  Double unders, Deadlifts, Front Squats, Hang Cleans   Tuesday:  Strength: OHS; WOD: Death by Burpees   Wednesday:  WOD: Pullups, Pushups, Air Squats   Thursday:  Strength: Shoulder Press: Death by TTB & Situps   Friday:  PC, HSPU, Run/Row   Saturday:  WallBalls, Pullups,

May 13-18, 2024 Read More »