CrossFit XLT – CrossFit View Public Whiteboard 3-Rep Split Jerk Build to heavy Touch-n-Go 3-Rep Split Jerk Metcon (AMRAP – Reps) Tabata (:20 work/:10 rest) 5 Rounds: -Handstand Push Ups/Z Press -KB Swings (70/53) -Thrusters (75/45) -V-ups/sit-ups -:30 rest **score is lowest number of reps performed of 6 rounds**Read More

CrossFit XLT – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up w/empty bar 10 Muscle Cleans 10 Front Squats 10 Strict Press 10 BTN Snatch grip Push Press 10 Overhead squats 10 Muscle Clean and Press The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) Metcon...Read More

CrossFit XLT – CrossFit Metcon (No Measure) Conditioning 7x 300m/250m Rowing Sprints -Rest :90 between sets Metcon (Time) FOR TIME: 30-20-10 Toes to Bar Power Snatch (75/45) Calorie BikeRead More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (Weight) Strength: -10:00 to Build to a Heavy Back Squat -3×7 @60% of heavy single -30 Jumping Empty Barbell Squats Metcon (AMRAP – Rounds) 9:00 AMRAP 30 Double Unders/60 Singles 15 Goblet Squats (70/53)(53/35) 7 Burpee Pullups/burpees to 6′ targetRead More

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 3 Snatches 6 Box jump overs 9 Wallballs 10 MIN EMOM 3 Power Cleans @ 70% of 1 RMRead More

CrossFit XLT – CrossFit Bench Press (5-4-3-2-1) Metcon (Time) FOR TIME: 21-15-9 T2B Deadlift 135/95 Rest 4 Min 15-12-9 T2B Deadlift 155/103 Rest 3 Min 12-9-6 T2B Deadlift 185/123Read More

CrossFit XLT – CrossFit View Public Whiteboard FRONT SQUAT 10 Minutes to build to Heavy Single Then.. 5×3 @60% of heavy single for the day Metcon (Time) FOR TIME: 200 Dubs/300 Singles 20 Sit ups 30 Power Cleans (95/63) 20 Situps 30 Power Cleans (95/63) 20 it ups 200 Dubs/300 SinglesRead More

CrossFit XLT – CrossFit View Public Whiteboard 18:00 EMOM Minute 1: Pullups Minute 2: HSPU Minute 3: Pistols **Between 8-15 reps each set** Metcon (AMRAP – Reps) 4:00 AMRAP x 4 20/16 Calorie Row 10 Double DB Sntach (50/35) 10 Burpee Box Jumps (24/20) Amrap in remaining time DB Lunges *rest 1 minute between AMRAPsRead More

CrossFit XLT – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 30:00 AMRAP Partner A: 4 Rope Climbs 8 DB Burpee Clusters 16 Alt DB Snatch Partner B: 400m Run *switch every runRead More

CrossFit XLT – CrossFit View Public Whiteboard Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead More