CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 KB RDLs 10 Kip Swings Get Fit Min 18-32 (Time) “Helen” 3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups -14 Min Cap -An absolute classic CrossFit benchmark, with a big emphasis on your willingness to Run hard...Read More

CrossFit XLT – CrossFit TURKEY BASH (8-4) (No Measure) COME OUT AND SUPPORT OUR ATHLETES!Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Calorie Row 12 Hollow Rocks 9 Wall Balls Get Fit Min 20-35 (Time) For Time 10-20-30-40 Calorie Row* Wall Balls 20/14 10’/9′ *Ladies Row (8/16/24/32) -15 Min Cap -This is just as much of a mental test as a physical test. Keep...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 S-Leg DB Deadlift (5/side) 200m Run 10 V-Ups Get Fit Min 16-46 (3 Rounds for time) Every 10:00 for 30:00 30 Alt DB Snatch 50/35 800m Run with a Medball 20/14 30 Medball Ab Mat Sit Ups -Snatches should be done in...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run + 2 Rounds of Cindy 1 RD of Cindy= 5 pullups/10 pushups/15 air squats Get Fit Min 18-36 (4 Rounds for reps) 4 Rounds 1:00 Max Air Squats :30 Rest 1:00 Max Push Ups :30 Rest 1:00 Max Pull Ups :30 Rest -You...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 21-33 (AMRAP – Rounds and Reps) AMRAP 12 7 Box Jumps...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 30 Calorie Row then 12-9-6-3 V-Ups Air Squats Get Fit Min 18-36 (AMRAP – Rounds and Reps) Climb the Ladder AMRAP 18 1 Toes to Bar 2 Front Squats 95/65 4/3 Calorie Row 2/4/8(6), 3/6/12(9), 4/8/16(12), etc… -You’ll be able to keep moving for a...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Burpee Pull Ups :30 Rest PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 20 Calorie Bike 6 Bar Muscle Ups 30 Alternating DB Snatch 50/35 1 athlete works at a time, split the reps any way Get Powerful Min...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 RDLs 50 Single Unders 10 Hang Muscle Cleans Get Fit Min 20-34 (AMRAP – Reps) 5x AMRAP 2 / Rest 1:00 R1:100 Double Unders Max Hang Power Cleans 185/125 R2:80 Double Unders Max Hang Power Cleans R3:60 Double Unders Max Hang Power...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Get Fit Min 20-40 (AMRAP – Reps) Every 2:00 for 20:00 20/15 Calorie Row or Bike then.. Max KB Swings 53/35 or Max KB Box Step Ups 24/20″ 53/35 -In the first 2:00 you’ll complete your...Read More