CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 bike/row/ski 2 Rounds 100m Run 21 Air Squats 21 Empty Bar Push Press Get Fit Min 20-38 (Time) 4 Rounds For Time: 200m Run 21 Wall Balls 20/14 15 Ab Mat Sit Ups 9 Shoulder to Overhead 155/105 -1:00 Rest- 18 Min Cap -The...Read More
Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Lahaina CrossFit Strong Hero WOD (Time) 100 seconds of silence/blessing (100s lives lost) THEN.. 8 Rounds For Time: 200mWeighted Run/each (20/14) (RX+Sandbag)(People were running for their lives carrying loved ones and bugout bags) 8 Toes to Bar (Lahaina is holding on and is strong...Read More
Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats Push Ups/ knee pushups then 3 Rounds 5 Strict Pull Ups/ring rows :30 Wall Sit PARTNER WOD (Time) For Time: P1 400m Run then P2 400m Run into 20 Rounds* 3 Handstand Push Ups 6...Read More
CrossFit XLT – CrossFit Warm Up Min 0-10 (No Measure) 3 Rounds 100m Jog 20 Mountain Climber 10 Strict Press w/barbell Get Powerful Min 18-33 (Weight) Every 2:30 for 15:00 10 V-ups 1 Push Jerk+ 1 Split Jerk Build in weight. Record highest weight lifted. Get Fit Min 41-55 (Time) For Time: 750m/650m Row 30...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 1:00 on Machine :30 Dead Hang 1:00 on Machine :30 Kip Swings 1:00 on Machine :30 Strict Pull Ups Get Min 18-42 (AMRAP – Rounds and Reps) Every 2:00 Until Failure (24 Min Cap) 12/9 Calorie Bike, Ski, or Row 5 Strict Pull Ups*...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 19-39 (Time) For Time (20 Min Cap) 10/8 Calorie Bike, Row,...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 1:00 Single Unders 1:00 Row 10 Muscle Snatch + OHS Get Fit Min 20-40 (Time) For Time(20 Min Cap) 1200m Row 60 Crossover Single Unders 15 Hang Squat Snatch 95/65 800m Row 40 Crossover Single Unders 10 Hang Squat Snatch 400m Row...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 10 RDLs 10 Push Press :20 HS Hold of 25′ HS Walk Get Fit Min 20-36 (AMRAP – Reps) In 8:00 Complete 4 Rounds 10 Deadlift 135/95 10 Shoulder to OH 135/95 then.. Max Wall Walks in remaining time -2:00 Rest- In...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3:00 on Machine 10 Inch Worm + Push Up 100 Single Unders 10 Muscle Cleans 10 Push Press PARTNER WOD (AMRAP – Reps) 2x AMRAP 8 / No Rest 400m Run 200 Double Unders Max Clean and Jerk 155/105 in remaining time *Score is...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 10 Jumping Air Squats 10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar) Get Strong Min 20-35 (3 Rounds for weight) Back Squat In 15:00 Complete 10-10-10 -We are lifting first today! You’ll need to get in a...Read More
