CrossFit XLT – CrossFit STRENGTH 6 sets 6 Back squats @ 65-70% Building to a max height box jump between sets Metcon (Time) WODAPALOOZA Qualifier METCON 10 down to 1 Toes 2 bar/Knees 2 chest Devils Press (50/35)(30/20)Read More

CrossFit XLT – CrossFit STRENGTH Barbell Conditioning E2MOM X 7 4 deadlift + 3 power cleans + 2 shoulder to overhead *unbroken complex* Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP X3 3 bar muscle ups/ burpee pull ups 9 wall balls (20/14)(14/10) rest 1:30 between AMRAPsRead More

CrossFit XLT – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) For Time: 30-20-10 Calorie Row Box Jumps (24/20) Hang snatch (95/63)(75/53)Read More

CrossFit XLT – CrossFit Metcon (Weight) 15:00 to establish 1 Rep Max Front Squat Metcon (AMRAP – Reps) 13:00 EMOM 6 C2B Pullups/Pullups/ ring Rows 6 push ups Amrap front rack lunges (115/83)(85/53)Read More

CrossFit XLT – CrossFit Metcon (Time) Halloween WOD 10 Burpees 31 Russian KBS (70/53) 10 burpees 31′ graveyard crawl w/KB X2 10 burpees 31 Dead press (95/63) 10 burpees 31 ‘ zombie walk w/db X2 10 burpees 31 pumpkin slams 10 burpees 31 db snatches 1031 meter rowRead More

CrossFit XLT – CrossFit STRENGTH 6 Sets every 90 sec 2 squat snatch @80% Metcon (Time) METCON 21-15-9 Handstand push ups Ring dips OHS (95/63)Read More

CrossFit XLT – CrossFit STRENGTH Sumo Deadlift 8X1 Building to a 1RM starting around 40-50% Metcon (Time) METCON “JACKIE” For Time 1000m Row 50 Thrusters (45/35) 30 PullupsRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squats 6×3 @80% *go at least 5-10lbs heavier that you did last week Metcon (AMRAP – Rounds and Reps) Metcon: 3×6:00 AMRAP 150m run 15 Box Jumps (24/20) 15 Kettlebell swings (70/53) 15 Wallballs (20/14) -Rest 2 min between amrapsRead More

CrossFit XLT – CrossFit Metcon (No Measure) 16:00 EMOM 1)10-12 Pullups/Ring Rows 2)10-12 T2B 3) 75ft sand bag bear hug carry 4) :30 second handstand walk prsctice/HS hold Metcon (Time) METCON: For Time: 30 Power Cleans 30 Front Squats 30 Hang Cleans 30 Push Press RX(95/63)Scaled(75/53) *barbell cannot be dropped. If the barbell is dropped...Read More

CrossFit XLT – CrossFit Metcon (Calories) Partner WOD AMRAP in 32 min Every 2 min 8 wallballs (20/14) 8 handstand push ups 8 power cleans 8 shoulder to overhead remainder max cals on bike/row *alt rounds between bike and rowRead More