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

CrossFit XLT – CrossFit Warm Up Min 0-14 (No Measure) 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 PARTNER WOD (4 Rounds for time) Every 8:00 for 32:00 800m Run (400m each) 24 Burpee Box Jumps 24/20″ (12 each) 24 Chest to Bar (12 each) -P1 400m Run, P2 400m Run, P1 12 BBJ, P2 12 BBJ, P1 12 CTB, P2 12 CTB. Then switch who goes first the following round. Intensity on the Run should be very high! Competitor Extra (Time) 3 Rounds 15/10 Calorie Echo/AAB 10 Hang Power Snatch 115/75 10 Overhead Squat 115/75 -The bike should be the only “wildcard” factor. On the HPC and OHS you should have a weight you can go UB with through the first round and maybe all threeRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 20-36 (Time) For Time 600m Run 30 DB Box Step Ups 50/35 24/20″ 40 Push Ups 400m Run 20 DB Box Step Ups 50/35 24/20″ 30 Push Ups 200m Run 10 DB Box Step Ups 50/35 24/20″ 20 Push Ups 16 Min Cap -Feel good about pushing both the Run and Box Step Up pace knowing the vast majority of you will have to break up the Push Ups significantly. This will force you to bring your heart rate down and hopefully be able to Run hard again the following round. WELLNESS WOD (Time) 3 Rounds 400m Run 20 DB Box Step Ups 35/20 20″ 20 Push Ups Get Strong Min 45-55 (5 Rounds for weight) Every 2:00 for 10:00 Front Squat 5-4-3-2-1 Wall Facing...Read more