CrossFit XLT – CrossFit Metcon (No Measure) Warm Up 0-12 3:00 Run/Bike/Run 3 Rounds: 30 Plate Jumps 10 Hollow Rocks 10 Superman Get Fit Min 20-32 (Time) For Time 45 Burpee to Target 6″ 30 Clean & Jerk 135/95 15 Bar Muscle Ups 12 Min Cap -Short and sweet. Hold a sustainable rhythm on the...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 20-36 (Time) For Time 600m Run 30 DB Box Step Ups 50/35 24/20″ 40 Push Ups 400m Run 20 DB Box Step Ups 50/35 24/20″ 30 Push Ups 200m Run...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 on Machine of Choice 4 Rounds 5 PVC Passthroughs :10 HS Hold :10 Dead Hang Quality Time Min 16-24 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall, HS Walk...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through 2x :30 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin Get Powerful Min 20-35 (10 Rounds for weight) Clean and Jerk (any style) Every :90 for 9:00...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 bike/row/ski 2 Rounds 100m Run 21 Air Squats 21 Empty Bar Push Press Get Fit Min 20-38 (Time) 4 Rounds For Time: 200m Run 21 Wall Balls 20/14 15 Ab Mat Sit Ups 9 Shoulder to Overhead 155/105 -1:00 Rest- 18 Min Cap -The...Read More
Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Lahaina CrossFit Strong Hero WOD (Time) 100 seconds of silence/blessing (100s lives lost) THEN.. 8 Rounds For Time: 200mWeighted Run/each (20/14) (RX+Sandbag)(People were running for their lives carrying loved ones and bugout bags) 8 Toes to Bar (Lahaina is holding on and is strong...Read More
Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats Push Ups/ knee pushups then 3 Rounds 5 Strict Pull Ups/ring rows :30 Wall Sit PARTNER WOD (Time) For Time: P1 400m Run then P2 400m Run into 20 Rounds* 3 Handstand Push Ups 6...Read More
CrossFit XLT – CrossFit Warm Up Min 0-10 (No Measure) 3 Rounds 100m Jog 20 Mountain Climber 10 Strict Press w/barbell Get Powerful Min 18-33 (Weight) Every 2:30 for 15:00 10 V-ups 1 Push Jerk+ 1 Split Jerk Build in weight. Record highest weight lifted. Get Fit Min 41-55 (Time) For Time: 750m/650m Row 30...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 1:00 on Machine :30 Dead Hang 1:00 on Machine :30 Kip Swings 1:00 on Machine :30 Strict Pull Ups Get Min 18-42 (AMRAP – Rounds and Reps) Every 2:00 Until Failure (24 Min Cap) 12/9 Calorie Bike, Ski, or Row 5 Strict Pull Ups*...Read More
