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 18-42 (Time) 6 Rounds For Time: 200m Run 4 Wall Walks...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 5 5 Burpee Pull Ups/2x Kips 10 Light KB Swings 15 Box Step Ups Get Fit Min 22-42 (Time) 10 Rounds 1 Rope Climb (or 8 Strict Pull Ups/Rows) 3 Deadlift 275/185 5 Burpee Box Jumps 24/20″ *20 Min Cap Goal 15:00-17:00 Min -For...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow/Steady Bike/Row then 2 Rounds 10 Bent Over Rows 10 Wide Grip RDLs 20 Lateral Bar Hops Get Fit Min 20-35 (3 Rounds for time) Every 5:00 for 15:00 20/15 Calorie Bike (or Row) 15 Power Snatch 115/75 Goal 2:30-3:30 per round -These are...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 V-Ups :20 HS Hold w/ Negative at the end Get Fit Min 20-36 (Time) 3 Rounds For Time: 20 OH Reverse Plate Lunges 45/25 15 Toes to Bar 20 OH Reverse Plate Lunges 45/25 15 Handstand Push Ups 16 Min...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 100m Run (or 5 shuttles) 10 Push Ups :15 HS Hold 10 Barbell Good Morning PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 18 Climb the Ladder Alternate complete rounds 5 50′ Shuttles 5 T&G Power Snatch* 5 V-Ups 6/6/6, 7/7/7, etc.. *Choose...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 (AMRAP – Rounds and Reps) 4x AMRAP 3 / 1:00...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 250m Row 50′ Lunges Steps w/ twist 50′ Bear Crawl Quality Time Min 16-23 (No Measure) Rowing Efficiency -There is so much that goes into Rowing with decent technique. A few things that can be focused on are: “Order of operations” – Drive...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow Bike/Row 2 Rounds 10 V-Ups 4 Wall Walks Get Fit Min 20-38 (6 Rounds for time) Every 3:00 for 18:00 15/10 Calorie Bike 25′ HS Walk or 3 Wall Walks 12 Toes to Bar -You CAN push the Bike a bit more than...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 100m Run 15 Empty Bar Front Squats 100m Run 15 Strict Press 100m Run 15 Thrusters Get Fit Min 22-34 (Time) For Total Time: 3 Rounds 15 S-DB Box Step Overs 50/35 24/20″ 5 Ring Muscle Ups -2:00 Rest- 3 Rounds 200m Run 10 Thrusters...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Up-Downs Jumping Squats Hollow Rocks Get Fit Min 20-34 (Time) Follow these rounds until 80 Burpees are completed From 0:00-3:00 30 Alternating DB Snatch 50/35 Max Burpees From 3:00-6:00 25 Alternating DB Snatch 50/35 Max Burpees From 6:00-9:00 20 Alternating DB Snatch 50/35 Max...Read More