CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 25′ Inch Worms 10 Empty Bar Front Squats Get Fit Min 23-53 (6 Rounds for time) Every 5:00 for 30:00 15 50′ Shuttle Runs (25′ out and back) 15 Burpees 3 Heavy Front Squats* -This is a long mix of conditioning and strength work today. Each round has a Shuttle/Burpee buy-in that should take around 3:00 (+/- :30), leaving you plenty of time to hit a heavy Front Squat triple out of the rack. Each round you should try to increase the weight building to a 3RM of the day. You should have time to warm up the FS before starting your first round. WELLNESS WOD (6 Rounds for time) Every 5:00 for 30:00 12 Shuttle Runs 12 Burpees 12 DB Front Squats (any weight) rest remainder Competitor Extra (AMRAP – Rounds and Reps) AMRAP...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :40 Bike :20 Jumping Alternating Lunges :30 Rest Get Fit Min 18-43 (Time) For Time 100 DB Lunge Steps 50/35 75/60 Calorie Bike 50 Box Jumps 24/20″ 75/60 Calorie Bike 100 DB Lunge Steps **25 Min Cap** -The DB Lunge Steps can be done with a single DB and can be either in place or walking lunge steps. If you used a Bike yesterday, use a different machine of your choice today. Box Jumps should be a step down each rep after fully opening your hips at the top. This is a leg heavy workout that will certainly test your heart rate as well. Find a pace you can cruise at throughout. WELLNESS WOD (Time) For Time 60 Lunge Steps 50/40 Calorie Bike 40 Box Jumps 24/20″ 50/40 Calorie Bike 60 Lunge Steps Quality Time Min 50-56 (No...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Row or Bike then 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 21-36 (AMRAP – Reps) AMRAP 3 10 Wall Walks Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 40 Ab Mat Sit Ups or 30 V-Ups Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 40 Push Ups Max Calorie Row (or Bike) -1:00 Rest- AMRAP 3 150 Double Unders Max Calorie Row (or Bike) -Score is total Calories! Try to move fast on the Wall Walks with as few steps as possible, especially on the way back down. Try to cycle the Sit Ups smooth but fast, being consistent across all 40 reps. If you’re going with V-Ups, hold the...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 15 Air Squats 10 Hollow Rocks 10 Superman 5 Kip Swings + 5 Pull Ups Get Fit Min 20-35 (Time) For Time 600m Run 15 Chest to Bar 30 Wall Balls 20/14 400m Run 12 Chest to Bar 24 Wall Balls 20/14 200m Run 9 Chest to Bar 18 Wall Balls 20/14 **15 Min Cap** -Find your pace! Runs should be just beyond a conversational pace. You should be able to get right to work on the CTB after the Run. Wall Balls should be 1-2 smooth sets each round. WELLNESS WOD (Time) For Time 400m Run 15 Pull Ups (any variation) 21 Wall Balls (any weight) 300m Run 12 Pull Ups 15 Wall Balls 200m Run 9 Pull Ups 9 Wall Balls Get Strong Min 43-56 (Weight) Back Squat In 13:00 Establish a Heavy Double -More important...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 10 Wide Grip RDLs 10 Push Ups 10 Muscle Snatch 8 Burpees 10 Power Snatch 6 Burpees Over the Bar 10 Overhead Squats 4 Burpee Tuck Jumps Get Fit Min 25-35 (Time) For Time 8 Hang Squat Snatch 95/65 8 Burpee Box Jump Overs 24/20″ 10 Hang Squat Snatch 10 Burpee Box Jump Overs 24/20″ 12 Hang Squat Snatch 12 Burpee Box Jump Overs 24/20″ 14 Hang Squat Snatch 14 Burpee Box Jump Overs 24/20″ 10 Min Cap -There is PLENTY of time to drill the Snatch and be plenty warm enough to move as well as possible. This workout will come down to how smooth you can cycle the barbell, much more so than how fast your BBJOs are. You should be able to complete the snatches in 1-2 sets depending on the round and keep rest to a...Read more