CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through :60 Plank Hold 10 Clean High Pulls 10 Muscle Cleans 10 Lateral Bar Burpees 10 Hang Clean (above knee) 10 Hang Clean (below knee) Get Powerful Min 20-35 (Weight) Power Clean Every :30 for 5:00 1 Rep EMOM 10 1 Rep -You can open up very light on the Cleans. Focus on catching with the weight balanced in your feet and your hips back vs. knees forward. As you gradually build the technical focus should carry forward. Once you get to the EMOM you can start making slightly larger weight jumps, going for 2-3 really heavy reps at the end. Get Fit Min 43-54 (Time) For Time 30 Hang Power Cleans 155/105 40 Bar Facing Burpees 50/40 Calorie Row 11 Min Cap -You should be able to open up with at least a double digit set of Hang...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 10 Air Squats 4 Burpees 10 Lunge Steps 4 Burpees Get Fit Min 19-34 (Time) For Time 75 Wall Balls 20/14 30 S-DB Overhead Lunges 50/35 50 Wall Balls 20 S-DB Overhead Lunges 25 Wall Balls 10 S-DB Overhead Lunges 15 Min Cap -Your legs will be working non-stop but it’s most likely your shoulders become the limiting factor here. Break the WB up long before that feeling of approaching failure starts to set in. The S-DB OH Lunges are in place and can be a forward or reverse step. Split the reps between arms close to evenly, and switch as often as you would like. You’re half way done after the first round, so try to make sure you’re going to finish that long before the halfway mark to the time cap. WELLNESS WOD (Time) For Time...Read more

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