CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 100m Run 12 S-Leg DB/KB DL (6/side) 8 Burpee Metcon (5 Rounds for reps) Get Fit 20-40 5 Rounds 2:30 on 1:30 off 400m Run/500m Row Max Deadlifts 225/155 -You realistically should be picking the barbell up for 1 set after each...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 1:00 Bike (Row/Ski) 2 Wall Walks w/ :05-:10 Nose and Toes hold at top Quality Time Min 16-26 (No Measure) HS Walk Efficiency -HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 50 Single Unders 5 Kipping Pull Ups Get Fit Min 20-41 (3 Rounds for time) Every 7:00 for 21:00 800m Run 40 Crossover Single Unders 8 Muscle Ups (Ring or Bar) -There’s a little something to challenge everyone in this...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Muscle Cleans 10 Burpees 10 Strict Press Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 2 Power Cleans 135/95 2 Shoulder to OH 2 Lateral Bar Burpees 4/4/4, 6/6/6,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200m Row 20 Lateral Hops over Barbell 5 Front Squats w/ :03 hold in bottom Get Fit Min 20-35 (Time) For Time 30 Front Squats 95/65 250/200m Row (or 200m Run) 30 Box Jumps 24/20″ 250/200m Row (or 200m Run) then.. 20/250m/20/250m then.....Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row then 3 Rounds 10 RDLs 10 Push Ups PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 30 Calorie Bike (or Row) 20 Deadlift 185/135 20 Strict HSPU P1 athlete works while P2 rests, share reps any way and switch working...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 + Snatch Barbell Drills Get Fit Min 22-52 (Time) In a 30:00 Window: 200...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) HAPPY THANKSGIVING! 3 Rounds 10 Calorie Row 100m Run :20 HS Hold Get Fit Min 16-56 (Checkmark) “Earn That Gravy” EMOM 40 Min 1: 20/15 Calorie Row Min 2: 200m Run Min 3: Max Wall Walks Min 4: Rest Score is total Wall Walks -The...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through :60 Plank Hold 10 Clean High Pulls 10 Muscle Cleans 10 Lateral Bar Burpees 10 Hang Clean (above knee) 10 Hang Clean (below knee) Get Powerful Min 20-35 (Weight) Power Clean Every :30 for 5:00 1 Rep EMOM 10 1 Rep -You can...Read More
