CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Strict Press 10 RDLs 20 Walking Lunge Steps PARTNER WOD (Time) For Time 50 Shoulder to OH 135/95 100 Deadlift 135/95 150 S-DB Box Step Ups 24/20″ 50/35 P1 – Works on chipper P2 – Runs 100m then switch 20...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 8 Lateral Bar Burpees 16 Air Squats 8 Lateral Bar Burpees 12 Empty Bar Front Squats 8 Lateral Bar Burpee 8 Front Squats w/ :02 Pause in bottom Get Fit Min 22-40 (Time) For Time 15 Burpee Pull Ups 15 Front Squat 135/95 3 Rope...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :60 Steady Row :30 Tall Plank Hold Quality Time Min 16-24 (No Measure) GHD/V-Up/Ab Mat Sit Up Efficiency -Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the...Read More
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 20-35 (Time) 3 Rounds 30 DB Snatch 50/35 10 Bar Muscle...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Empty Bar Thrusters 10 Shuttle Runs (increase speed each round) Get Fit Min 20-40 (5 Rounds for reps) Every 4:00 for 20:00 400m Run 1 Set of Thrusters 95/65 -The Thruster set needs to start within :10 of completing the run. You...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 20 Calorie Row 20 Air Squats :20 HS Hold Get Fit Min 21-35 (Time) For Time 10/8 Calorie Row 2 Strict HSPU 2 Hang Squat Cleans 155/105 10(8)/4/4, 10(8)/6/6, 10(8)/8/8, 10(8)/10/10 *14 Min Cap* -The Row is mostly there to bring you back...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squat Ring Row Calorie on Machine PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 15 12 Wall Balls 20/14 3 Bar Muscle Ups Alternate complete rounds * Try to keep movements unbroken. Get Strong Min 42-56 (6 Rounds for weight) Back Squat In...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 500m Row then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats Get Fit Min 20-36 (4 Rounds for time) Every 4:00 for 16:00 500/450m Row 10 Power Snatch 135/95 -You score is your slowest round, so you’ll need to be strategic with...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 30 Plate Jumps 10 R-Arm DB Press (light) 100m Run 10 L-Arm DB Press (light) Get Fit Min 17-42 (AMRAP – Rounds and Reps) AMRAP 25 100m Run 10 Double Unders 10 Strict Press 95/65 200m Run 20 Double Unders 10 Strict Press...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Air Squats then 15 RDL w/ empty bar Get Fit Min 24-54 (AMRAP – Rounds and Reps) On a 30:00 Running Clock: “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Rest...Read More
