CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 30 Air Squats 15 Power Snatch (75/53) 12 OHS 9 Lateral Burpees Over the Bar Metcon (No Measure) Post WOD Strength: 4 Sets: 8 DB Lateral Raise 8 DB Later Front Raise 8 DB Curl + PressRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 20 Calorie Row 22 Alternating DB Snatch 20 GHD/Abmat Situps 22 DB Hang Clean n Jerks 20 Air Squats 22 Partner Over BurpeesRead More

CrossFit XLT – CrossFit STRENGTH Every 2 min X 5 sets 6 back squats@ 70% Metcon (Time) METCON 4 RFT 21 Wallballs (20/14)(14/10) 21 Toes to bar 21 Box jumps (24/20) 21 Pull ups *3 min rest after round 2Read More

CrossFit XLT – CrossFit Strength 8 Min EMOM 4 hang power cleans *build to a heavy 4 reps Metcon (AMRAP – Rounds and Reps) Conditioning 20 min partner AMRAP 20/16 cal row *switch every 20/16 calRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10 Deadlift @65% 8 Deadlift @70% 6 Deadlift @75% 4 Deadlift @80% 2 Deadlift @85% Metcon (Time) “SWINGIN ANNIE” 50-40-30-20-10 KBS(53/35) Abmat sit ups Double unders/singles x2Read More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM 3 FRONT SQUATS @ 70% Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 43 Shoulder to Overhead 43 Back Squats RX(95/65) Scaled(75/45) ()Read More

CrossFit XLT – CrossFit Metcon (Time) 12 Days of Christmas WOD 1 Bar muscle up/C2B pull up 2 Power cleans (165/113) 3 Front squats (165/113) 4 S2OH 5 Wallballs (20/14) 6 Burpee box jumps (24/20) 7 T2B/K2C 8 DB hang cluster (50/35) 9 HSPU/HR push ups 10 KBS (53/35) 11 Deadlifts (165/113) 12 Devils Press...Read More

CrossFit XLT – CrossFit STRENGTH Bench Press 10-9-8-7-6-5-4-3-2-1 DB curls/per arm 1-2-3-4-5-6-7-8-9-10 *increasing weight on bench Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Deadlifts (185/123) 10 ball slams (60/30) 10 T2B 20/16 Cal bikeRead More

CrossFit XLT – CrossFit Metcon (No Measure) Gymnastics: 12:00 EMOM Minute 1:16 Alternating Pistols Minute 2: :30 HS Walk/shoulder taps Minute 3: :40 V-Ups Metcon (Time) Wod: 6 Rounds For time: 50 dubs/75 singles 10 Pull-ups/ring rows 15 Push Ups 20 Air SquatsRead More

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Thrusters 8×3 *building to a 3 rep max from the rack Metcon (AMRAP – Reps) 10:00 AMRAP 2 Front Rack Lunges (135/93) 2 Box Jump Overs 2 Burpees to a target *increase reps by 2 every round.Read More