CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 200m Run 15 Muscle Cleans/Front Squats (switch 2nd round) 15 Jumping Pull Ups Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Power Cleans 95/65 10 Chest to Bar Pull Ups 10 Front Squats 95/65 10 Chest to Bar...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) EMOM 9 1. 5 Burpees + 8 Alternating DB Snatch 2. :20 HS Hold 3. 15/12 Calorie Row Quality Time Min 16-24 (No Measure) Turkish Get-Ups -Practice the KB or DB Turkish Get-Up, then accumulate 10-12 reps per side within a 5:00 minute working window...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Strict Press 20 Lateral Bar Hops Get Fit Min 20-35 (Time) For Time 4 Rope Climbs* 12 Shoulder to OH 135/95 60 Double Unders 3/9/60, 2/6/60, 1/3/60 *or 2x S-Arm Ring Rows per arm 15 Min Cap -Rope...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 3 Rounds 3 Inchworms 10 KB RDLs 10 Lateral KB Hops or Side Shuffles Get Fit Min 20-37 (AMRAP – Reps) AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) -1:00 Rest-...Read More

CrossFit XLT – CrossFit MERRY CHRISTMAS (No Measure)Read More

CrossFit XLT – CrossFit “12 Days of Christmas WOD” (Time) Complete reps as you would sing the song for time: 1 Bar Muscle Up/C2B Pullup 2 Front Squats (165/113) 3 Power Cleans (165/113) 4 HSPU 5 Wallll Balls (20/14) 6 Burpee Box Jumps (24/20) 7 T2B/K2C 8 DB Push Press (50/35) 9 Jumping Knee Tucks...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 20-28 (AMRAP – Rounds and Reps) AMRAP 8 10 R-Arm DB...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Walking Lunge Steps 50 Single Unders Get Fit Min 17-42 (Time) 4 Rounds 400m Medball Run 20/14 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap -This is a “simple” aerobic piece. However,...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Increase intensity each effort Get Fit Min 20-40 (Time) For Time* 150/120 Calorie Row (or Ski/Bike Erg) *Every 2:00 until completion (inc. 0:00) 5 Strict HSPU (or 8 Push Ups) 10 Box Jumps 24/20″ 20 Min...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Hollow Rocks 10 Superman 10 Barbell RDL then 15 Lateral Bar Burpees Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift 135/95 3 Lateral Bar Burpees 5 Hang Power Cleans 135/95 3 Lateral Bar Burpees -The simplicity of...Read More