CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Good Mornings 100m Run (increasing intensity across rounds) Get Fit Min 23-53 (Time) With a 30:00 Running Clock 4 Rounds 400m Run 21 V-Ups 15 Thrusters 95/65 Then in remaining time.. Find a 5RM Back Squat -V-Ups should...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row *Increase intensity across each interval Get Fit Min 20-33 (AMRAP – Rounds and Reps) AMRAP 13 9 Deadlifts 225/155 15 Wall Balls 20/14 21/15 Calorie Row -You should plan on completing the DL and WB unbroken each round....Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 S-Leg Box Step Ups 10 Barbell RDLs 5 Lateral Bar Burpees Get Fit Min 20-34 (AMRAP – Rounds and Reps) “Ship Wrecked” Every 2:00 Until Failure 8 Burpee Box Jumps 24/20″ 8 Power Cleans 135/95 Increase Power Clean Reps by 2 per...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Spiderman Stretch 25′ Lateral Squats 25′ Lunge Steps 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Inch Worms PARTNER WOD (AMRAP – Rounds and Reps) “Nate” AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 70/53 Alternate movements...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike then 3 Rounds 10 Kip Swings 8 Push Ups 6 Strict Press w/ Bar Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 10-1 Pull Ups Shoulder to OH 115/75 Then 1-2-3-4…etc Chest to Bar Shoulder to OH 155/105 – You...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row 5 Inch Worms + Push Ups 20 Hollow Rocks 20 Mountain Climbers 40 Flutter Kicks 10 Supermans Quality Time Min 16-24 (No Measure) Push Up and Wall Walk Efficiency -Push Ups are such a fundamental movement that athletes still do wrong...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Lateral Barbell Hops 10 Squats (Air Squat, Front Squat, OHS) Get Fit Min 20-34 (Time) For Time 400m Run 30 Box Jump Overs 24/20″ 30 Overhead Squats 135/95 30 Box Jump Overs 400m Run -14 Min Cap This can be...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike or Row then 2 Rounds 10 Air Squats 10 V-Ups 20 Lateral Bar Hops Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 10 Toes to Bar 5 Hang Squat Cleans 95/65* *Weights increase to 115/75 135/95,...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Good Mornings :20 Dead Hang Get Fit Min 20-36 (Time) “Swingin’ Annie” 50/40/30/20/10 reps each of for time: Double-Unders Kettlebell Swings (53#/35#) AbMat Sit-ups -A play off of the classic CrossFit Girl WOD “Annie”. If you cannot do...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through :20 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 7 Power Cleans 135/95 7 HSPU 7/5 Calorie Bike...Read More