CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 21-33 (AMRAP – Rounds and Reps) AMRAP 12 7 Box Jumps...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 30 Calorie Row then 12-9-6-3 V-Ups Air Squats Get Fit Min 18-36 (AMRAP – Rounds and Reps) Climb the Ladder AMRAP 18 1 Toes to Bar 2 Front Squats 95/65 4/3 Calorie Row 2/4/8(6), 3/6/12(9), 4/8/16(12), etc… -You’ll be able to keep moving for a...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Burpee Pull Ups :30 Rest PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 20 Calorie Bike 6 Bar Muscle Ups 30 Alternating DB Snatch 50/35 1 athlete works at a time, split the reps any way Get Powerful Min...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 RDLs 50 Single Unders 10 Hang Muscle Cleans Get Fit Min 20-34 (AMRAP – Reps) 5x AMRAP 2 / Rest 1:00 R1:100 Double Unders Max Hang Power Cleans 185/125 R2:80 Double Unders Max Hang Power Cleans R3:60 Double Unders Max Hang Power...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Get Fit Min 20-40 (AMRAP – Reps) Every 2:00 for 20:00 20/15 Calorie Row or Bike then.. Max KB Swings 53/35 or Max KB Box Step Ups 24/20″ 53/35 -In the first 2:00 you’ll complete your...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Good Mornings 100m Run (increasing intensity across rounds) Get Fit Min 23-53 (Time) With a 30:00 Running Clock 4 Rounds 400m Run 21 V-Ups 15 Thrusters 95/65 Then in remaining time.. Find a 5RM Back Squat -V-Ups should...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row *Increase intensity across each interval Get Fit Min 20-33 (AMRAP – Rounds and Reps) AMRAP 13 9 Deadlifts 225/155 15 Wall Balls 20/14 21/15 Calorie Row -You should plan on completing the DL and WB unbroken each round....Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 S-Leg Box Step Ups 10 Barbell RDLs 5 Lateral Bar Burpees Get Fit Min 20-34 (AMRAP – Rounds and Reps) “Ship Wrecked” Every 2:00 Until Failure 8 Burpee Box Jumps 24/20″ 8 Power Cleans 135/95 Increase Power Clean Reps by 2 per...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Spiderman Stretch 25′ Lateral Squats 25′ Lunge Steps 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Inch Worms PARTNER WOD (AMRAP – Rounds and Reps) “Nate” AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 8 KB Swings 70/53 Alternate movements...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Bike then 3 Rounds 10 Kip Swings 8 Push Ups 6 Strict Press w/ Bar Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 10-1 Pull Ups Shoulder to OH 115/75 Then 1-2-3-4…etc Chest to Bar Shoulder to OH 155/105 – You...Read More