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

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 Min Cap Get Strong Min 43-56 (5 Rounds for weight) Deadlift In 13:00 Complete 4-4-4-2-2 -Add a little tempo to the eccentric portion of the lift and keep control on your T&G sets. Make sure you even control the last rep back to the ground as well. You’ll be going lighter than normal due to the control and tempo.Read more