CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Coaches Choice Then…. 3 Rounds 100m Run 10 PVC/Empty Bar OHS 3 Wall Walks or 5 inch worm into a pushup Get Fit Min 19-35 (AMRAP – Rounds and Reps) AMRAP 16 10 Lateral Bar Burpees 10 Overhead Squats 135/95 1:00 Rest -These are intervals,...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 (4 Rounds for time) Every 6:00 for 24:00 500m Row...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :15 on :15 off Air Squats Hollow Rocks Burpees or Up/Down+Broad Jump Get Fit 18-36 (AMRAP – Rounds and Reps) AMRAP 18 10 Wall Balls 20/14* 10 Toes to Bar 15/10 Calorie Echo/AAB *Add 10 Wallballs each round -Wall Balls increase by 10...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 18-34 (Time) For Time:16 Min Cap 40 Burpee Box Jump Overs...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Muscle Clean 10 Front Squat w/ :01 pause in bottom 8 Hang Clean w/:02 pause at knee 8 Front Squats 4 Power Position Clean 4 Hang Clean from knee 4 Hang Squat Clean -Add light weight to bar on 2nd...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 100m Run 10 Push Ups :15 HS Hold 10 Barbell Good Morning Get Fit Min 22-41 (AMRAP – Reps) 3x AMRAP 5 / 2:00 Rest 400m Run 10 Strict HSPU Max Clean and Jerks 155/105 -The goal is to get you about two...Read More
CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 AMRAP 5 100m Run 10 Air Squats 10 Walking Lunge Steps Quality Time Min 18-25 (No Measure) Double Under/Crossover Efficiency -This is just some basic skill work and continuation of the warm up. A few pointers on both movements would be: DU –...Read More
CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 200m Run 10 Air Squats 10 Kip Swings 10 Front Squats w/ empty bar 10 Kipping Pull Ups 10 Thrusters 10 Butterfly Pull Ups Get Fit Min 18-26 (Time) “Fran” FOR TIME 21-15-9 Thrusters 95/65 Pull Ups 8 Min Cap -Benchmarks deserve full...Read More
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...Read More
