CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squat Ring Row Calorie on Machine PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 15 12 Wall Balls 20/14 3 Bar Muscle Ups Alternate complete rounds * Try to keep movements unbroken. Get Strong Min 42-56 (6 Rounds for weight) Back Squat In 14:00 Complete 3-3-2-2-1-1 -Try to find time for one quick warm up set before the first triple. Then make a decent jump on both sets of 3. The 2s and 1s should be challenging reps. Competitor Extra (Time) 21 Thrusters 115/75 21 Calorie Bike Erg 75′ HS Walk 15/15/50′, 9/9/’25 12 Min Cap -This may seem like a quick workout, but that Thruster/Bike combo will certainly slow you down after the first 21 of each. Play the HS Walk smart, break into 25′ increments or feel free to pirouette and stay on your hands –...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 500m Row then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats Get Fit Min 20-36 (4 Rounds for time) Every 4:00 for 16:00 500/450m Row 10 Power Snatch 135/95 -You score is your slowest round, so you’ll need to be strategic with your pacing. Depending on your abilities you can stick with singles or go for some (or all) T&G reps. However, you don’t want to go too hard causing you to break down, unless it’s your final round. You should have a minimum of :30 rest at the end of each window. Choose weight accordingly – MANY will need to scale. WELLNESS WOD (No Measure) Every 4:00 for 16:00 500/450m Row 10 Alternating DB Snatch 35/20 Get Powerful Min 43-55 (11 Rounds for weight) Squat Snatch Every :30 for 3:00 1 Rep Every :60 for 3:00...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 30 Plate Jumps 10 R-Arm DB Press (light) 100m Run 10 L-Arm DB Press (light) Get Fit Min 17-42 (AMRAP – Rounds and Reps) AMRAP 25 100m Run 10 Double Unders 10 Strict Press 95/65 200m Run 20 Double Unders 10 Strict Press 300m Run 30/10 400m Run 40/10 etc… -The Run increases by 100m each round, to give more and more time for your shoulders to recover from the DU and Press each round. Feel free to really push that run pace for the first handful of rounds and break up the Press as needed. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 25 100m Run 20 Single Unders 10 DB Z-Press 50/35s 200m Run 40 Single Unders 10 DB Z-Press 300m Run 60/10 400m Run 80/10 etc… Quality Time Min 48-56 (No Measure) Alternating Tabata intervals...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Air Squats then 15 RDL w/ empty bar Get Fit Min 24-54 (AMRAP – Rounds and Reps) On a 30:00 Running Clock: “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Rest 2:00 Metcon (Weight) 21 Deadlifts 185/135 15 Deadlifts 225/155 9 Deadlifts 275/185 Find a heavy Deadlift triple if any time remains -Cindy retest! If you’ve done Cindy before, you know what you’re going for. If this is your first time, your goal should be to keep a steady pace, so that your first round is the same split as your last round. After Cindy, you will rest 2:00 before moving onto the Deadlifts. The 21-15-9 weights can (and should!) be scaled to prep your legs for a heavy triple. WELLNESS WOD (AMRAP – Rounds and...Read more

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 30 Push Press 95/65 30 Box Jump Overs 24/20″ *17 Min Cap* -You’ll want to find a steady pace for the 8 Min AMRAP, but once the AMRAP ends and the rest period is over, you should turn up the intensity to finish the chipper portion as fast as you can. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Bike 10 DB Push Press 35/20s 10 Box Jumps -Rest 2:00- For TIme 30/21 Calorie Bike 30 DB Push Press 30 Box Jumps Get Powerful Min 44-56 (8 Rounds for weight) Push Press...Read more