CrossFit XLT – CrossFit View Public Whiteboard Deadlift (3×15 @ 50-55%) Metcon (Time) 2 Rounds For Time: 15 Box Jumps (30/24) 30 Suitcase Lunges (50/35) 15 Pullups/ Ring Rows 30 DB Alt. Snatch (50/35) 15 toes to bar/K2C/ V upsRead More

CrossFit XLT – CrossFit View Public Whiteboard Warm : Warm-up (No Measure) 8 min AMRAP RUN 200M 10 PUSH UPS 10 LUNGES TOTAL 10 JUMPING AIR SQUATS 5 PULLUPS/10 KIPS Metcon (Weight) 10:00 EMOM 3 Back Squats @60-65% Metcon (AMRAP – Reps) 4 min AMRAP x 2 3 Clusters 30 Dubs/50 Singles *2 minute rest...Read More

CrossFit XLT – CrossFit Strength 10X3 (1 second pause) Benchpress *Build each set to find a 3 rep max Metcon (AMRAP – Rounds) 15 Min AMRAP 50′ Single arm OH lunge (right arm) 14 T2B/K2C/Vups 50′ Single arm OH lunge (left arm) 14 HR pushups RX(50/35) Scaled(35/20)Read More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Time) With a partner complete For Time: “Heavy Grace” 30 Clean n Jerks for time (185/123)(135/93) “Partner Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps “Heavy Isabel” 30 Snatch For Time (185/123)(135/93) “Diane and some” 30-20-10 Deadlift (225/155) HSPURead More

CrossFit XLT – CrossFit Metcon (Time) Rowing conditioning 1000m Row @1:50/2:10 pace 10 Burpees Rest 2:00 800m Row @1:47/2:05 pace 12 Burpees Rest 2:00 600m Row @1:45/2:03 pace 14 Burpees Rest 2:00 300m Row @ 1:35/1:50 pace 16 Burpees Metcon (AMRAP – Reps) 2 Rounds: 25 Kettlebell swings Max unbroken pullups/ringrowsRead More

CrossFit XLT – CrossFit Metcon (No Measure) 4 Sets: 8 Strict Press 10 Alternating DB Curls (per/side) 12 V ups Metcon (Time) For Time: 21-18-15-12-9-6-3 Hang Cleans Push Press Front Squats Rx(95/65) Scaled(75/55)Read More

CrossFit XLT – CrossFit Metcon (Time) 4 Rounds For Time 50 Air Squats 50 Push ups 50 Cal Row *Partners Alt EMOM 1 Rope climb 3 Modified Rope climbs Until CompletionRead More

CrossFit XLT – CrossFit Strength 12 Min Alt EMOM 1) 6 Push Press @60% of 1 RM 2) :30 Sec Jump rope (Dubs or Singles) Metcon (Time) For Time 12 Down to 1 Wallballs (20/14) (14/10) Pull ups/Ring RowsRead More

CrossFit XLT – CrossFit Strength (7 sets) Every :90 sec 3 Power Cleans @ 65-70% of 1RM Metcon (AMRAP – Rounds and Reps) WOD 2 Rounds 3 Min AMRAP 14 Burpee box jump overs KBS AMRAP in remaining time 2 Min rest 3 Min AMRAP 28 KBS Burpee box jump overs in remaining time 2...Read More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 25:00 Running clock 0-18:00 AMRAP 12 Deadlift (115/73)(85/55) 8 Snatch 4 Overhead Squats 200m Run 18-25 minutes Establish a 1 Rep Max Power Snatch POST : Metcon (No Measure) 9:00 Alt EMOM 1)5 v up complex 2):45 plank 3):30 handstand holdRead More