CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200/150m Row 10 Power Position Muscle Snatch 10 Overhead Squats Get Fit Min 22-36 (Time) 3 Rounds 500/450m Row 20 Hang Power Snatch 75/55 1:00 Rest 14 Min Cap -You should push your Row pace and then hang on for bigger sets of...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” Get Fit Min 22-38 (Time) For Time 200m Run 20 Burpees to Target 6″ 200m Run 30 KB Swings 53/35 200m Run 10 Ring Muscle Ups 200m Run 20 KB Goblet Squats 53/35 200m Run 40 Push Ups...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Air Squats 10 Kip Swings then 200m Run then 2 Rounds 10 Front Squats 10 Strict Press 5 Pull Ups Get Fit Min 20-32 (Time) For Time 3 Rounds 30 Thrusters 75/55 20 Pull Ups 12 Min Cap -You don’t need to...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Barbell High Pulls 10 Burpees 100 Single Unders PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 Climb the Ladder 3 Burpee Box Jump Overs (24/20) 6 Sumo Deadlift High Pull 75/55 20 Double Unders...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :20 Bike Sprint :20 Rest :20 HS Hold :20 Rest :20 Muscle Snatch (empty bar) :20 Rest Get Fit Min 24-54 (6 Rounds for time) Every 5:00 for 30:00 25/18 Calorie Echo/AAB 5 Wall Walks 3 Heavy Power Snatch -Push the Bike pace...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 150m Row 10 Air Squats 10 Push Ups Get Fit Min 20-50 (3 Rounds for time) Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead -Athletes can pick any weight...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Kip Swings/Kipping PU/Strict Pull Ups 10 Empty Bar Muscle Cleans/Front Squats/Hang Squat Cleans (rotate through the variations each round – 1st Kip and MC, etc..) Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Bar...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 20-35 (Time) 3 Rounds 20 Alternating Front Rack Lunge 95/65 20...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 On :30 Off Row for meters (increase each round) then 9 Burpees 15 V-Ups 21 Air Squats Get Fit Min 18-38 (Checkmark) EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats :20 Nose and Toes Hold PARTNER WOD (No Measure) 6 Rounds 4 Bar Muscle Ups 6 Strict HSPU 8 Hang Clean & Jerk 115/75 + 100 Calories on Bike *P1 Works...Read More