CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 KB RDLs 10 Kip Swings Get Fit Min 18-32 (Time) “Helen” 3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups -14 Min Cap -An absolute classic CrossFit benchmark, with a big emphasis on your willingness to Run hard and still be able to move through some of the simpler movements with efficiency. KB Swings should be done in 2 sets or less. Pull Ups can range from unbroken sets to small kipping sets to get them done. If you CAN do this RX today, you should give it a try and see where you stack up against past performance or give yourself something to reflect on in the future. WELLNESS WOD (Time) 3 Rounds 400m Run 21 KB Swings (any weight) 12 Pull Ups or Ring Rows 14 Min Cap Get Powerful Min...Read more

CrossFit XLT – CrossFit TURKEY BASH (8-4) (No Measure) COME OUT AND SUPPORT OUR ATHLETES!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 20-35 (Time) For Time 10-20-30-40 Calorie Row* Wall Balls 20/14 10’/9′ *Ladies Row (8/16/24/32) -15 Min Cap -This is just as much of a mental test as a physical test. Keep transitions fast and rest mid WB sets if needed. You can always keep the Rower moving at least somewhat. Those of you who can, should go UB on the WB and “recover” on the Row. Get Strong Min 43-56 (Weight) Front Squat In 13:00 Complete 10 Reps @ 50% 1RM then Find a 5RM in remaining time -The 10 @ 50% is just to make sure you’re plenty primed and warm for the few attempts at the heavy set of 5. You should try to hit your 10 UB, but you can break them up...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 S-Leg DB Deadlift (5/side) 200m Run 10 V-Ups Get Fit Min 16-46 (3 Rounds for time) Every 10:00 for 30:00 30 Alt DB Snatch 50/35 800m Run with a Medball 20/14 30 Medball Ab Mat Sit Ups -Snatches should be done in 1-2 sets per round. The 800m Run w/ a medball might be slower than you think. Even though the ball is light the awkward size makes it a challenge to run with. On the sit ups, the medball should touch the ground over your head then touch the floor in front of your feet. WELLNESS WOD (3 Rounds for time) Every 10:00 for 30:00 30 Alt DB Snatch 35/20 800m Run with a Medball (any) 30 Medball Ab Mat Sit Ups Quality Time Min 51-55 (Checkmark) AMRAP 4 Max S-Arm DB Press -Choose a DB...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run + 2 Rounds of Cindy 1 RD of Cindy= 5 pullups/10 pushups/15 air squats Get Fit Min 18-36 (4 Rounds for reps) 4 Rounds 1:00 Max Air Squats :30 Rest 1:00 Max Push Ups :30 Rest 1:00 Max Pull Ups :30 Rest -You score is total reps, but keep track of each movement individually to get an idea of where you need to improve vs. the other movement or fellow classmates. The most important thing is to practice full range of motion throughout. Air Squats should be hip crease below knee and FULL extension at the top – squeeze your glutes to finish. Push Ups should be chest to floor and full lock out, even if you’re going from your knees or to a box. Pull Ups should be chin over bar and passing through a full dead...Read more