CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 RDLs 10 Strict Press 10 Hang Power Cleans 10 Push Press 10 High Hang Squat Cleans 10 Push Jerk Get Powerful Min 21-35 (AMRAP – Reps) Clean and Jerk 4 Rounds :30 on :30 off Max Reps at 135/95 -then- 10:00 to establish a...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 15′ Inchworm + Push Up 10 Air Squats 15′ Duck Walk 10 Empty Bar Push Press Get Fit Min 18-34 (Time) Open WOD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees -16 Min Cap- -This is an Open WOD retest… and it is a...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Good Mornings 100m Run (increasing intensity across rounds) Get Fit Min 20-45 (5 Rounds for time) Every 5:00 for 25:00 400m Run 12 Deadlift 225/155 12 Alternating Pistols -Real effort should be applied to each Run. The Deadlifts...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on 30 off Calorie Row then 3 Rounds :10 HS Hold 10 Hang Power Cleans PARTNER WOD (3 Rounds for time) From 0:00-12:00 110/85 Calorie Row 20 Strict HSPU 10 Power Cleans* 12:00-22:00 90/70 Calorie Row 15 Strict HSPU 8 Power Cleans...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” * Nice and easy on the Cindy movements, goal is to get your joints and body warmed up. Get Strong Min 20-35 (AMRAP – Reps) Front Squat 3 Rounds (:30 on 1:00 off) Max Reps @ 95/65, 135/95,...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 18-42 (Time) 6 Rounds For Time: 200m Run 4 Wall Walks...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 5 5 Burpee Pull Ups/2x Kips 10 Light KB Swings 15 Box Step Ups Get Fit Min 22-42 (Time) 10 Rounds 1 Rope Climb (or 8 Strict Pull Ups/Rows) 3 Deadlift 275/185 5 Burpee Box Jumps 24/20″ *20 Min Cap Goal 15:00-17:00 Min -For...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow/Steady Bike/Row then 2 Rounds 10 Bent Over Rows 10 Wide Grip RDLs 20 Lateral Bar Hops Get Fit Min 20-35 (3 Rounds for time) Every 5:00 for 15:00 20/15 Calorie Bike (or Row) 15 Power Snatch 115/75 Goal 2:30-3:30 per round -These are...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 V-Ups :20 HS Hold w/ Negative at the end Get Fit Min 20-36 (Time) 3 Rounds For Time: 20 OH Reverse Plate Lunges 45/25 15 Toes to Bar 20 OH Reverse Plate Lunges 45/25 15 Handstand Push Ups 16 Min...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 100m Run (or 5 shuttles) 10 Push Ups :15 HS Hold 10 Barbell Good Morning PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 18 Climb the Ladder Alternate complete rounds 5 50′ Shuttles 5 T&G Power Snatch* 5 V-Ups 6/6/6, 7/7/7, etc.. *Choose...Read More