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 20-34 (AMRAP – Reps) PARTNER WOD AMRAP 14 Climb the Ladder...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 100m Run 10 Push Ups :15 HS Hold 10 Barbell Good Morning Get Fit Min 22-41 (AMRAP – Reps) 3x AMRAP 5 / 2:00 Rest 400m Run 10 Strict HSPU Max Clean and Jerks 155/105 -The goal is to get you about two...Read More

CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 AMRAP 5 100m Run 10 Air Squats 10 Walking Lunge Steps Quality Time Min 18-25 (No Measure) Double Under/Crossover Efficiency -This is just some basic skill work and continuation of the warm up. A few pointers on both movements would be: DU –...Read More

CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 200m Run 10 Air Squats 10 Kip Swings 10 Front Squats w/ empty bar 10 Kipping Pull Ups 10 Thrusters 10 Butterfly Pull Ups Get Fit Min 18-26 (Time) “Fran” FOR TIME 21-15-9 Thrusters 95/65 Pull Ups 8 Min Cap -Benchmarks deserve full...Read More

2/1 – 9th anniversary of XLT! In honor of XLT’s 9th birthday, we are having a SPIRIT WEEK leading up to our Open House – 1/30 through 2/4!! Matching Monday – Grab your gym bestie/workout buddy and twin for the day! Team Tuesday – Rep your favorite sports team apparel! Wacky Wednesday – Wear your...Read More

CrossFit XLT – CrossFit Metcon (Time) Conditioning Test 5k Row For Time Metcon (No Measure) Post WOD 3 Sets: 5 V-up complex (lt leg+rt leg+both legs) 20 KB Tea pots 10 Ab roll outsRead More

CrossFit XLT – CrossFit Metcon (Time) METCON 2 Rounds For Time 400m run 7 Deadlifts(275/185)(225/153) 14 Pull ups 21 Box Jumps 28 Russian KBS (70/53)(53/35) STRENGTH Post WOD Box Squats 3X8 @ 60% of 1 RMRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Every 2:00 x 4 sets 5 Full Squat Snatch @65-75% Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 Hang Snatch (75/45)(45/35) 15 OHS 15 T2B/K2C 25 Double Unders/50 SinglesRead More

CrossFit XLT – CrossFit Metcon (No Measure) Strength: 250m Row 15-12-9-6-3 Bench Press RX(165/113) Scaled (135/83) (105/63) *goal is to hit reps unbroken Metcon (AMRAP – Rounds and Reps) 3:00 AMRAP x 3 3 Power Cleans(185/123)(135/95)(95/63) 6 Burpees 12 HSPU/DB Strict Press -1:00 Min Rest-Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 7-6-5-4-3-2 Rounds of 5 T2B/K2C 10 Sit ups 15 Air squats After each set 2 rounds of DT 12 deadlifts (135/93) 9 hang power cleans 6 push jerksRead More