CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Bike for Calories increase intensity each effort Get Fit Min 20-37 (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Bike 10 Push Press 95/65 10 Box Jump Overs 24/20″ -Rest 2:00- Metcon (Time) For Time: 30/21 Calorie Bike...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Plank Hold :15 Push Ups :15 Mountain Climbers Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Strict HSPU 1 Barbell Complex 185/125 (2 Power Clean + 2 Hang Squat Clean + 2 Front Squats) -Instead of...Read More

CrossFit XLT – CrossFit DOMINATE WOD (Time) Scaled- INT-RX *Buy in: 1 mile with partner/ 800m each x2 400m each x 4 100 Dubs/ 200 Singles(each) 90 Burpees Over Partner (plank position) 80 Wallballs (20/14)(14/10) 70 Deadlift (135/93)(115/73)(95/63) 60 Shoulder to Overhead 50 Hang Cleans 40 T2B,/Knees to chest/ v-ups, situps 30 Handstand PU/ Hand...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Calorie Row 12 Hollow Rocks 9 Wall Balls Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 30/24 Calorie Row 30 Ab Mat Sit Ups or V-Ups 30 Wall Balls 20/14 90 Double Unders -You can push the Row fairly...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 Quality Time Min 16-25 (No Measure) Freestanding HS Hold Practice -Simple Progression: Kicking up...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 RDLs 10 Strict Press 10 Hang Power Cleans 10 Push Press 10 High Hang Squat Cleans 10 Push Jerk Get Powerful Min 21-35 (AMRAP – Reps) Clean and Jerk 4 Rounds :30 on :30 off Max Reps at 135/95 -then- 10:00 to establish a...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 15′ Inchworm + Push Up 10 Air Squats 15′ Duck Walk 10 Empty Bar Push Press Get Fit Min 18-34 (Time) Open WOD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees -16 Min Cap- -This is an Open WOD retest… and it is a...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 20-45 (5 Rounds for time) Every 5:00 for 25:00 400m Run 12 Deadlift 225/155 12 Alternating Pistols -Real effort should be applied to each Run. The Deadlifts...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on 30 off Calorie Row then 3 Rounds :10 HS Hold 10 Hang Power Cleans PARTNER WOD (3 Rounds for time) From 0:00-12:00 110/85 Calorie Row 20 Strict HSPU 10 Power Cleans* 12:00-22:00 90/70 Calorie Row 15 Strict HSPU 8 Power Cleans...Read More

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 3 Rounds of “Cindy” * Nice and easy on the Cindy movements, goal is to get your joints and body warmed up. Get Strong Min 20-35 (AMRAP – Reps) Front Squat 3 Rounds (:30 on 1:00 off) Max Reps @ 95/65, 135/95,...Read More