CrossFit XLT – CrossFit Metcon Metcon (Time) 42-30-18 AAB cal air squats *women 30-21-12 cal -rest 4 min- 21-15-9 Row cal Burpees over rower -rest 4 min- 15-12-9 Thruster (135/93) Chest to bar pull up -Rest 4 min- 9-6-3 Cluster (same as thruster) Bar muscle up/ burpee pull upRead More

CrossFit XLT – CrossFit Metcon (Weight) Strength: 6 sets every :90 6 Front Squats @ 60% Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 20 T2B/K2C 20 Kettlebell Swings 50 Ft. Kb single arm front rack Goblet Lunge 20 HSPU/Hand Release Pushups Rx(53/35) Scaled(44/26)Read More

CrossFit XLT – CrossFit Metcon (Time) Teams of 2 100 Dubs/150 singles 80 goblet Lunges (50/35) 100 Dubs/150 singles 60 Alt DB Snatch 100 Dubs/150 singles 40 Calorie Bike 100 Dubs/150 singles 20 Muscle ups/burpee pullup *down and back upRead More

CrossFit XLT – CrossFit Metcon (Time) 4 RFT: (25:00 CAP) 500M Row 40 Air Squats 30 Sit ups 20 Push Ups 10 Pullups/Ring Rows ()Read More

CrossFit XLT – CrossFit Strength 14 Min Alt EMOM 1) 5 Touch and go power cleans 2) 5 Push jerks @60-65% Metcon (Time) 5 RFT 15 Wallballs (20/14)(14/10) 12 Box Jumps (24/20) 9 HSPU/DB PressRead More

CrossFit XLT – CrossFit STREN: Metcon (Weight) Deadlift 12-10-8-6-4-2 *start at 50-60% of 1RM *end at 80-90% of 1RM Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 1 Down n Back 10 T2B/knees to chest/vups -1:00 Rest- 6:00 AMRAP 1 Down n Back 10 DB Bench Press(50/35/20) -1:00 Rest- 6:00 AMRAP 1 Down n Back...Read More

CrossFit XLT – CrossFit Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Front Squat (8×3 reps @ 65-70%)Read More

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CrossFit XLT – CrossFit Metcon (Time) Open prep 18.3 2 rounds for time 100 DU/SU 20 Overhead squats (115/83) 100 DU/SU 12 Ring muscle ups/C2B pullups 100 DU/SU 20 Db snatches (50/35) 100 DU/SU 12 Bar muscle ups Post WOD Back squats 7×3@70% *25 banded good mornings every other setRead More

CrossFit XLT – CrossFit Strength 12 min EMOM Even: 4 Deadlifts @70% Odd: 10 Broad Jumps (6’/4′) Metcon (Time) WOD For Time 9-15-21-15-9 Pullups Thrusters (105/73)Read More