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

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up 0-12 3:00 Run/Bike/Run 3 Rounds: 30 Plate Jumps 10 Hollow Rocks 10 Superman Get Fit Min 20-32 (Time) For Time 45 Burpee to Target 6″ 30 Clean & Jerk 135/95 15 Bar Muscle Ups 12 Min Cap -Short and sweet. Hold a sustainable rhythm on the Burpees all the way through. Single out the C&Js at whatever speed you’re capable of. Immediately take your opening set of MU (or Pull Ups if you’re modifying) following the final C&J, then chunk out the rest from there. This is a fine workout to practice BMU in the workout, as there’s nothing left afterwards. Getting a few under fatigue is probably more beneficial than hitting a few Pull Ups – work until the cap. (WELLNESS WOD) (Time) For Time 30 Burpees 30 Clean & Jerk 95/65 (or less) 30 Pull Ups (any variation) Get...Read more