CrossFit XLT – CrossFit Warm Up Min 0-12 (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 Get Fit Min 19-39 (Time) For Time (20 Min Cap) 10/8 Calorie Bike, Row, or Ski 10 Bar Facing Burpees 10 Front Squats 115/75 -1:00 Rest- 20/16 Bike, Row, or Ski 20 Bar Facing Burpees 20 Front Squats -1:00 Rest- 30/24 Bike, Row, or Ski 30 Bar Facing Burpees 30 Front Squats -This is not a super high intensity piece, yes you’re heart rate will be elevated – but it should only be to a level that can be mostly sustained. That means you have to avoid falling into the sprint trap on the smaller sets to start. Pace from the beginning and build in the volume with control....Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 1:00 Single Unders 1:00 Row 10 Muscle Snatch + OHS Get Fit Min 20-40 (Time) For Time(20 Min Cap) 1200m Row 60 Crossover Single Unders 15 Hang Squat Snatch 95/65 800m Row 40 Crossover Single Unders 10 Hang Squat Snatch 400m Row 20 Crossover Single Unders 5 Hang Squat Snatch -You have to accept that this is a longer piece. That first Row will set the tone and should be smooth and comfortable, especially if you struggle with Crossovers. Limit yourself to 2:00 on any CO set then move on. If you don’t want to do COs just complete 2x Single Unders. HSS should be in bigger sets, maybe UB for some WELLNESS WOD (Time) For Time 1000m Row 100 Single Unders 30 Hang DB Snatch 35/20 750m Row 75 Single Unders 20 Hang DB Snatch 500m...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 10 RDLs 10 Push Press :20 HS Hold of 25′ HS Walk Get Fit Min 20-36 (AMRAP – Reps) In 8:00 Complete 4 Rounds 10 Deadlift 135/95 10 Shoulder to OH 135/95 then.. Max Wall Walks in remaining time -2:00 Rest- In 6:00 Complete 3 Rounds 10 Deadlift 135/95 10 Shoulder to OH 135/95 then… Max Wall Walks in remaining time -Complete three rounds of the couplet then hammer the Wall Walks in part two. Some of you will be able to finish the Barbell work in just a few minutes, which will provide plenty of time on the Wall Walks. Set yourself up for success, and not to get stuck!Score is total wall walks Metcon (AMRAP – Reps) (WELLNESS WOD) In 8:00 Complete 4 Rounds 10 DB Sumo Deadlift 35/20s 10 DB Shoulder to OH 35/20s...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3:00 on Machine 10 Inch Worm + Push Up 100 Single Unders 10 Muscle Cleans 10 Push Press PARTNER WOD (AMRAP – Reps) 2x AMRAP 8 / No Rest 400m Run 200 Double Unders Max Clean and Jerk 155/105 in remaining time *Score is number of CnJ -Run together, split the DU any way, accumulate max reps on a single barbell. Start over at the top on the second AMRAP. Get Powerful Min 42-56 (Weight) Power Clean & Jerk EMOM 10 1 Rep *Building across the emom and starting at your workout weight -As you go heavier in weight, make sure your feet don’t get out of control with the width of the catch. Instead try to go lower and lower to receive the bar. If you end up below parallel without trying/bottoming out, so be it! Use any...Read more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 2 Rounds 10 Jumping Air Squats 10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar) Get Strong Min 20-35 (3 Rounds for weight) Back Squat In 15:00 Complete 10-10-10 -We are lifting first today! You’ll need to get in a few warm up sets in before your 3 “working sets” of 10. Build to a single heavy/challenging set. This will more than prime you to move the barbell easier during the Air Force WOD to follow Air Force (Time) “Air Force” WOD For Time 20 Thrusters 95/65 20 Sumo DLHP 20 Push Jerks 20 Overhead Squats 20 Front Squats EMOM including 0:00, 4 Burpees 10 Min CapToday we have the classic Air Force WOD. To get a solid time and not get stuck in a Burpee vortex, you actually want to come out hot in...Read more