CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) -Dynamic warm up 3 Rounds 100m Run 10 Empty Bar OHS w/ :01 Pause in Bottom 5 Bar Facing Burpees PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 10 Bar Facing Burpees 10 Overhead Squat 115/75 -Alternate movements with your partner (P1 – Run, P2 – Burpees, P1 – OHS, P2 – Run, etc..) Get Strong Min 47-55 (8 Rounds for weight) Squat Snatch EMOM 8 1 Rep -This is going to start quickly after the metcon ends. Start light and gradually build. Don’t worry about going heavy, just try to focus on technique and feedback provided by coaches. Competitor Extra (No Measure) Row 3 Rounds 3:00 for Meters 1:00 Rest 2:00 for Meters 1:00 Rest 1:00 for Meters 1:00 Rest Start over on the 3:00 on round 2 and 3Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats KB Sumo DL Box Step Ups Get Fit Min 20-40 (4 Rounds for time) Every 5:00 for 20:00 15 Alternating Pistols (or Air Squats) 15 KB Swings 53/35 15 Push Ups 15 Box Jump Overs 24/20″ 15 Pull Ups -To make sure you can do this workout as written, you need to be able to average better than 1:00 per movement. You also probably want at least :30-:60 rest in each 5 min window as well. If you are the type to cycle things “more deliberately” consider doing 12s instead of 15s WELLNESS WOD (4 Rounds for time) Every 5:00 for 20:00 15 Air Squats 15 KB Swings 35/26 15 Push Ups 15 Box Jump Overs 20″ 15 Pull Ups (any variation) Get Strong Min 45-57 (5 Rounds for weight) Front Squat In 12:00 Complete 5-4-3-2-1 -This...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Handstand Hold (facing the wall) 20 Air Squats Get Fit Min 18-42 (8 Rounds for reps) 8 Rounds :30 on :30 off Max Calorie Bike Max Wall Walks Max Thrusters 45/35 -Athletes can choose any machine (or Burpees) the want in place of the Bike if there’s a shortage. I recommend having athlete choose their weakness as there is no “required work amount”, so they will get some time on a machine without added pressure. WELLNESS WOD (AMRAP – Reps) 8 Rounds :30 on :30 off Max Calories on any Machine Max Tall Plank Hold Max Air Squats Quality Time Min 46-56 (No Measure) 1 Attempt Max Ring Support Hold 1 Attempt Max L-Sit Hold (any variation) 1 Attempt Max Hold w/ Chin above bar -If you use partners on the Ring Support, one partner...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row For Calories Increase efforts each interval then.. 2 Rounds 10 Hang DB Snatch 5 Burpees ov DB Get Fit Min 22-40 (Time) For Time 40-30-20-10 Calorie Row 12-9-6-3 S-DB Devil’s Press 50/35 -2:00 Rest- 80-60-40-20 Double Unders 20-15-10-5 Hang Power Clean 95/65 18 Min Total Cap -Ladies can hit 32/24/16/8 on the Calories to keep it closer to some of the bigger guys. Should be done part one in 7-9 minutes and part 2 in 5-7 minutes. Not everyone will finish under the cap today but you’ll get plenty of volume in along the way! WELLNESS WOD (Time) For Time: 30-20-10 Calorie Row 9-6-3 S-DB Devil’s Press 35/20 3:00 Rest 60-40-20 Double Unders or Singles 15-10-5 DB Hang Power Clean 35/20s Get Powerful Min 46-56 (10 Rounds for weight) Power Clean EMOM 10:00...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Tabata Intervals :20 on :10 off (4x per movement) Mountain Climbers Alternating S-Leg V-Ups Jumping Alt Lunges Get Fit Min 23-53 (Time) In 30:00 Complete 4 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 3 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 2 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 1 Round 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups In remaining time Establish a Heavy Deadlift Triple -You can use the Shuttle pace to keep your heart rate in control. The TTB and Push Up sets are small enough that it’s not crazy to go UB for a while if...Read more