CrossFit XLT – CrossFit Metcon (No Measure) -Core/Accessory- 12:00 EMOM 1)10-15 T2B/ 15 V Ups 2)10-15 Banded Hollow Body Pull Downs 3):40 handstand walk/hold Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 6 Power Snatch (95/65) 6 OHS 12 PullupsRead More

CrossFit XLT – CrossFit Metcon (No Measure) Back Squat 4 sets Every 2 minutes -4 Back Squats @80% 1 RM -20 Air Squats Metcon (Time) For Time: Reps 1-10 Weighted back Rack Step Ups  (135/95) Shoulder to over head (135/95) *Reps 1-5=200m Run between sets *Reps 6-10=100m Run between setsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 60 Rounds (you go I go) 9 Air squats 6 Ab mat sits 3 Burpees 40 min time capRead More

CrossFit XLT – CrossFit STRENGTH Every 2:30 x 4 sets 12 Thrusters AHAP Metcon (Time) METCON 5 RFT 12 DB Power snatch right arm(50/35) 25ft OH Walking lunge right arm 12 DB Power snatch left arm 25ft OH walking lunges left armRead More

CrossFit XLT – CrossFit STRENGTH 4 Sets 6 Bench Press 60% of 1rm 8/side DB rows Metcon (Time) 3 RFT 30 Wallballs (20/14) 10 T2B 15 Burpees 10 T2B 50ft Hand stand walk/75ft bear crawl Rest 2 minRead More

CrossFit XLT – CrossFit STREN: Metcon (Weight) 8:00 EMOM 3 Back Squats @65-70% Metcon (AMRAP – Reps) 3 Rounds: 2:00 AMRAP 25/20 Calorie Row Max Box Jumps (24/20) -2:00 REST- 2:00 AMRAP 20 Box Jump Overs (24/20) Max Calories -2:00 REST-Read More

CrossFit XLT – CrossFit Metcon (Weight) Every :90 x 6 sets 4 Power Cleans @ 70% Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 50 Dubs/100 Singles 12 Shoulder to Overhead (135/95)(115/73) 12 Pull-UpsRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 30 Rounds (you go I go) 9 T2B 7 OHS (95/63) 5 Box Jumps (24/20)Read More

CrossFit XLT – CrossFit Strength Take 12 MIN to build to a 4 RM Front squat Metcon (Time) For Time 60 Cal Row 50 Alt DB Snatches(50/35) 60 Wallballs(20/14) 50 Hang Power Snatches(75/45) 60 Cal Assault bikeRead More

CrossFit XLT – CrossFit Metcon (No Measure) 4 Sets: 10 Weighted Barbell Goodmornings 10 Weighted Step ups w/Barbell 10 DB RDL+Row Metcon (Time) 10 Rounds For Time 4 Deadlifts (225/153)(155/103) 6 Burpee Box Jumps(24/20)Read More