CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) W/ a Partner 1000/900m Row 40 Single Unders 10 Slow Empty Barbell Good Mornings *Chip away on row while you switch every round of the 40 SU and 10 GM Get Fit Min 20-35 (4 Rounds for reps) 4 Rounds 2:00 Max Double Unders 1:00...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) W/ a Partner 1000/900m Row 40 Single Unders 10 Slow Empty Barbell Good Mornings *Chip away on row while you switch every round of the 40 SU and 10 GM Get Fit Min 20-35 (4 Rounds for reps) 4 Rounds 2:00 Max Double Unders 1:00...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 Burpees then 2 Rounds 10 Lateral Squats (5/side) 10 Alternating Spiderman Stretch w/ Upward Twist (5/side) 10 S-Arm Alternating Sumo KB Deadlift (5/side) Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Russian KB Swings 70/53 3 Burpee Box Get Over...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Butt Kicks 25′ High Knees 25′ Running Butt Kicks/High Knees 25′ Lunge Steps 25′ Bird Pickers/Toy Soldiers 25′ Inch Worms w/ pushup then 2 Rounds 10 Ring Rows 100m Jog 10 Barbell RDLs 100m JogRead More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 8 Muscle Snatch w/ empty bar 4 Lateral Bar Burpees :20 Nose and Toes Hold Get Fit Min 20-30 (Time) 21-15-9 Power Snatch 135/95 Handstand Push Ups 10 Min Cap -Got a mix of “Diane” and “Isabel” for a challenging couplet to start...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2×10 (per side) Lateral Box Step Ups Get Fit Min 18-40 (Time) 50-40-30-20-10 Calorie Row S-DB Box Step Up 24/20″ 50/35 22 Min Cap -Scaled is 80% of the Calories...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Med Ball “Slams” 5 Jumping Pull Ups w/ tempo negative Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 15 Wall Balls 20/14 3 Bar Muscle Ups -Wall Balls should be done in UB sets throughout the...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 10 V-Ups 10 Muscle Cleans 20 Lateral Barbell Hops Get Fit Min 20-35 (Time) For Time 25 Toes to Bar 30 Hang Power Cleans 115/75 35 Box Jump Overs 24/20″ 2:00 Rest 35 Box Jump Overs 30 Hang Power Cleans...Read More

CrossFit XLT – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)-To kick off the New Year, we are doing a TRUE heavy day which you don’t regularly see programmed as a stand alone class. You’ll have about 40 minutes to find a heavy single on...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 5 Strict Pull Ups 10 Push Ups w/ :03 Negative 15 OHS w/ PVC Pipe Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m Run (or 500m Row) 12 Toes To Bar/Knees to Chest 24 Wall Balls 20/14 12 Pull Ups 24 HSPU...Read More