CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) -Dynamic warm up 3 Rounds 100m Run 10 Empty Bar OHS w/ :01 Pause in Bottom 5 Bar Facing Burpees PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 10 Bar Facing Burpees 10 Overhead Squat 115/75 -Alternate movements with your partner (P1...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats KB Sumo DL Box Step Ups Get Fit Min 20-40 (4 Rounds for time) Every 5:00 for 20:00 15 Alternating Pistols (or Air Squats) 15 KB Swings 53/35 15 Push Ups 15 Box Jump Overs 24/20″ 15 Pull Ups -To make sure...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Handstand Hold (facing the wall) 20 Air Squats Get Fit Min 18-42 (8 Rounds for reps) 8 Rounds :30 on :30 off Max Calorie Bike Max Wall Walks Max Thrusters 45/35 -Athletes can choose any machine (or Burpees) the want...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row For Calories Increase efforts each interval then.. 2 Rounds 10 Hang DB Snatch 5 Burpees ov DB Get Fit Min 22-40 (Time) For Time 40-30-20-10 Calorie Row 12-9-6-3 S-DB Devil’s Press 50/35 -2:00 Rest- 80-60-40-20 Double Unders 20-15-10-5...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Tabata Intervals :20 on :10 off (4x per movement) Mountain Climbers Alternating S-Leg V-Ups Jumping Alt Lunges Get Fit Min 23-53 (Time) In 30:00 Complete 4 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 3...Read More

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up 0-12 3:00 Run/Bike/Run 3 Rounds: 30 Plate Jumps 10 Hollow Rocks 10 Superman Get Fit Min 20-32 (Time) For Time 45 Burpee to Target 6″ 30 Clean & Jerk 135/95 15 Bar Muscle Ups 12 Min Cap -Short and sweet. Hold a sustainable rhythm on the...Read More

CrossFit XLT – CrossFit Warm Up Min 0-14 (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 PARTNER WOD (4 Rounds for time) Every 8:00 for 32:00 800m Run (400m each)...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 20-36 (Time) For Time 600m Run 30 DB Box Step Ups 50/35 24/20″ 40 Push Ups 400m Run 20 DB Box Step Ups 50/35 24/20″ 30 Push Ups 200m Run...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 on Machine of Choice 4 Rounds 5 PVC Passthroughs :10 HS Hold :10 Dead Hang Quality Time Min 16-24 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall, HS Walk...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through 2x :30 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin Get Powerful Min 20-35 (10 Rounds for weight) Clean and Jerk (any style) Every :90 for 9:00...Read More