CrossFit XLT – CrossFit Metcon (Time) For Total Time: 21-15-9 Db Thrusters (50/35)(35/20) Calorie Assault Bike(ladies 18-12-6) -Rest 1:1- (no more than 8:00] 21-15-9 Calorie Row Burpees over Rower/ DB -Rest 1:1- (no more than 8:00) 21-15-9 Burpees over DB DB Front Squats Metcon (No Measure) POST WOD: 100 V ups 100 Russian Twist 4:00...Read More

CrossFit XLT – CrossFit Metcon (Weight) E2MOM x 7 sets 5 Burpees into 2 Touch n Go Power Cleans Metcon (AMRAP – Reps) TABATA (:20 work/:10 rest) 5 rounds through -DOUBLE UNDERS/SINGLES -T2B -HSPU -PULL UPS/MU -4 ALT JUMPING LUNGES+2 JUMPING AIR SQUATS -1:00 RESTRead More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 500 DU/500 SU 150 T2B/K2C 100 DB Thrusters 50 Devils Press (50/35)Read More

CrossFit XLT – CrossFit Metcon (Time) 17.1 10 db snatches (50/35) 15 Burpee box jump overs(24/20) 20 db snatches 15 burpee box jump overs 30 db snatches 15 burpee box jump overs 40 db snatches 15 burpee box jump overs 50 db snatches 15 burpee box jump overs 20 Min TIME CAP Strength 10 EMOM...Read More

CrossFit XLT – CrossFit Strength 7 Sets Power clean+Hang squat clean+Squat clean Metcon (Time) Metcon 10 down to 1 Deadlift (135/95)(95/63) Shoulder to Overhead *5 Wallballs after every round (30/20)(20/14)Read More

CrossFit XLT – CrossFit Metcon (Time) 5 Sets: 500m Row Rest 1:1 Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 5 Bench Press (155/103)(115/73) 10 KBS (70/53)(53/35) -1:00 Rest- 5:00 AMRAP 5 Push Ups 10 GHD Situps/ situpsRead More

CrossFit XLT – CrossFit New Benchmark Metcon (Weight) Every 2:00 x 6 sets 3 Back Squats *start at 50% *building to 3 rep max for the day Metcon (Time) 4 Rounds: 10 Handstand Pushups 10 Pullups 10 Front Rack Lunges (95/65) Rest 1:00 4 Rounds: 8 Handstand Pushups 8 Pullups 8 Front Rack Lunges (115/75)...Read More

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50-40-30-20-10 Back Squat (155/123) Hang Clean (135/103) Power Snatch (115/83) OH squats (95/63)Read More

CrossFit XLT – CrossFit Metcon (Time) “Maggie” 8 Rounds for Time 8 HSPU/HR Pushups 8 Pistols/Air squats 8 T2B/K2C 8 Push Jerks (135/93)(105/73) 8 Deadlifts 8 Jumping Lunges 8 Box Jumps (24/20) 80m Run (Down and Back)Read More

CrossFit XLT – CrossFit Metcon (Weight) A)Close Grip Bench Press 4×8 @ 65% B)Sumo Deadlift 5×5 @75% Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 200m Row 10 DB Snatch(70/53) (50/35) 20 Wallballs (20/14)Read More