Author: bbridges0327

2/1 – 9th anniversary of XLT!

In honor of XLT’s 9th birthday, we are having a SPIRIT WEEK leading up to our Open House – 1/30 through 2/4!!

Matching Monday – Grab your gym bestie/workout buddy and twin for the day!

Team Tuesday – Rep your favorite sports team apparel!

Wacky Wednesday – Wear your craziest, mismatched gym outfit!

Throwback Thursday – Rock your best 80’s & 90’s gear!

Freedom Friday – Wear your RED (Remember Everyone Deployed) & American attire!

SPIRIT SATURDAY – Wear your favorite XLT apparel! Paint the gym BLUE & GREEN!

2/4 – xlt OPEN HOUSE:

Join us for a partner WOD @ 7a & 8a to help us celebrate 9 years of friends, fitness, and memories at XLT!

The WOD will be modifiable and achievable for people of any level of fitness!

Immediately following the WOD, there will be a couple of fun, liftoff challenges to watch! Everyone is welcome to participate 🙂

There will also be food, drinks, fun, and prizes, including a chance to win a FREE on-ramp or monthly membership!

2/13 – Next on-ramp begins!

Our beginners course will take you through each CrossFit movement step-by-step, so you can perform them safely and efficientl!

Classes are M/W/F @ 6am OR 6 pm

Want to try it out before taking the plunge?? Join us for a free trial by going to https://crossfitxlt.wodify.com/OnlineSalesPortal/Home.aspx & clicking on “Rates” then select FREE TRIAL!

Email us today @ CrossFitXLT@gmail.com to get started!

2/16 – crossfit open 2023 begins!

The CrossFit Open is a worldwide, 3-week online competition which is open to anyone wanting to challenge themselves and see where they rank among other athletes across the globe! You can register and find more info at https://open.crossfit.com/.

2/17 – FRiday night lights for the open @ xlt!

We have almost 40 athletes signed up for the CrossFit Open at XLT! Friday Night Lights will be a weekly event held each Friday during the 3 weeks of the CrossFit Open. The gym will be set up in a competition style format! Come watch TEAM BLUE & TEAM GREEN go head-to-head while completing the Open workout for the week in a series of heats!

CrossFit XLT – CrossFit

Metcon (Time)

Conditioning Test

5k Row For Time

Metcon (No Measure)

Post WOD

3 Sets:

5 V-up complex (lt leg+rt leg+both legs)

20 KB Tea pots

10 Ab roll outs

CrossFit XLT – CrossFit

Metcon (Time)

METCON

2 Rounds For Time

400m run

7 Deadlifts(275/185)(225/153)

14 Pull ups

21 Box Jumps

28 Russian KBS (70/53)(53/35)

STRENGTH

Post WOD

Box Squats

3X8 @ 60% of 1 RM

CrossFit XLT – CrossFit

Metcon (Weight)

Strength:

Every 2:00 x 4 sets

5 Full Squat Snatch @65-75%

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Hang Snatch (75/45)(45/35)

15 OHS

15 T2B/K2C

25 Double Unders/50 Singles

CrossFit XLT – CrossFit

Metcon (No Measure)

Strength:

250m Row

15-12-9-6-3

Bench Press

RX(165/113) Scaled (135/83) (105/63)

*goal is to hit reps unbroken

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP x 3

3 Power Cleans(185/123)(135/95)(95/63)

6 Burpees

12 HSPU/DB Strict Press

-1:00 Min Rest-

CrossFit XLT – CrossFit

Metcon (Time)

Partner WOD

7-6-5-4-3-2

Rounds of

5 T2B/K2C

10 Sit ups

15 Air squats

After each set 2 rounds of DT

12 deadlifts (135/93)

9 hang power cleans

6 push jerks

CrossFit XLT – CrossFit

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumping jacks

21 thrusters

18 jumping chin-over-bar pull-ups

36 jumping jacks

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumping jacks

15 thrusters

Time cap: 12 minutes

F: 35 lb

M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here

CrossFit XLT – CrossFit

STRENGTH

Every 2 min X 6 sets

4 deadlifts @ 60-65%

Metcon (Time)

METCON

3 Rounds for time

12 Hang power snatch

6 bar facing burpees

12 Shoulder to Overhead

6 bar facing burpees

Rest 2 min between rounds

95/63

CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

5 SETS

3 x Power Clean + Push Jerk @60-70% of Cnj

Metcon (AMRAP – Reps)

24:00 EMOM

1)15/12 Cal Bike (:50 cap)

2)20 KBS (53/35)

3)15 Box Jump overs (24/20)

4)Rest

CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

Back Squats

6 Reps @ 50%

5 Reps @ 60%

4 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 85%

*doing a set every 2:00

Metcon (Time)

For Time:

500m/400m Row

18-16-14-12

Wall Balls (20/14)

Toes to Bar

500m/400m Row