Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups […]
Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH
Monday Hulk: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then
Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
ALL CrossFit XLR8 CLASSES WILL BE HELD IN PORT A MILE MARKER #26 : 10:30am BEACH WOD!!!! Then relax…. Bring your chairs, ice chest and prepare to have fun all day!!!
June 01 Saturday: Beach WOD!!! Read More »
Monday WOD: ALL CrossFit XLR8 CLASSES ARE CANCELLED NO CLASSES, MONDAY, MEMORIAL DAY: RESUME REGULAR CLASSES TUESDAY MAY 28TH HOMEWORK: “ANNIE” DOUBLE UNDERS/ SITUPS: 50-40-30-20-10 REPS EACH FOR TIME Tuesday WOD: “I” 9 BackSquats (135/95) 9 Burpees 15 Box Jumps (24″/20″) 15 AMRAP Wednesday WOD: “Love” 8 Clean & Jerks (115/75) 14 Pullups 14 Pushups
May 27-June 01, 2013 Read More »
ALL XLR8 Classes are CANCELLED TODAY! REGULAR CLASSES WILL RESUME TOMORROW, TUESDAY MAY 28TH.
May 27th Monday: MEMORIAL DAY Read More »
NO CrossFit on FRIDAY, SATURDAY AND MONDAY, MEMORIAL DAY CF REGIONAL COMPETITION SAN ANTONIO TEXAS REGULAR CLASSES WILL RESUME ON TUESDAY MAY 28TH.
May 24,25&27: ALL CrossFit XLR8 CLASSES ARE CANCELLED! Read More »
Monday WOD: “Karen” 150 WallBalls (20/14) for time… *Leaderboard Tuesday WOD: “OHS Maneater” Men: Row 290m OHS: 15-16-17-18-19 (75#) Women: Row 235m OHS: 11-12-13-14-15 (45#) for time… Wednesday WOD: HULK STRENGTH: DEADLIFT WOD: “Little Crazy” 18 Pullups 18 Pushups 4 Rounds for time… Thursday WOD: “Shoulder Stacker” 30 Double Unders 7 HSPU AMRAP 15 minutes
Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time *Leaderboard* Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: “R.I.P” Hulk Strength “Power Cleans” 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday WOD: “Randy”