CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 on Machine of Choice 4 Rounds 5 PVC Passthroughs :10 HS Hold :10 Dead Hang Quality Time Min 16-24 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall, HS Walk w/ spotter, HS Walk attempts, HS Walk + Pirouette. Get Fit Min 30-52 (AMRAP – Rounds and Reps) AMRAP 22 Climb the Ladder 100m Row (Ski or Run also acceptable) 10′ HS Walk or 1 Wall Walk (per 10′) 200m/20′, 300m/30′, etc.. -This is designed to be a longer aerobic based piece. However, there is nothing wrong with mixing in HS Walk attempts if you’re just learning the movement during a workout like this. Just set a limit to how many attempts you take before you move on. For example on the round of 30′...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Steady through 2x :30 HS Hold 12 Clean High Pulls 3 Wall Walks 10 Muscle Clean 10 Kipping HSPU (or Push Ups) 8 Hang Clean from mid shin Get Powerful Min 20-35 (10 Rounds for weight) Clean and Jerk (any style) Every :90 for 9:00 2 Reps (drop and reset) Every :90 for 6:00 1 Rep -Make sure before you start building to something heavy that your footwork and technique are drilled and ready to go. Build to something decent in the doubles to give yourself a shot at something big in the singles. Metcon (AMRAP – Reps) “Death by Clean & Jerk” Barbell @ 50% of your Single for the day Min 1: 1 Reps Min 2: 2 Reps Min 3 : 3 Reps etc. until failure (or 14:00 is complete) -These workouts feel easy until all of a...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 bike/row/ski 2 Rounds 100m Run 21 Air Squats 21 Empty Bar Push Press Get Fit Min 20-38 (Time) 4 Rounds For Time: 200m Run 21 Wall Balls 20/14 15 Ab Mat Sit Ups 9 Shoulder to Overhead 155/105 -1:00 Rest- 18 Min Cap -The short rest is in there to make sure you can start off each Run without a slow shuffle. We want each round to feel very intentional, and potentially unbroken if you handle the transitions between movements appropriately. WELLNESS WOD (Time) 4 Rounds For Time: 200m Run 15 Wall Balls (any weight) 12 Sit ups 9 DB Shoulder to Overhead 50/35s (or less) 1:00 Rest ​​​​​​​Get Strong Min 50-68 (6 Rounds for weight) Back Squat Every 2:30 for 15:00 5 Reps -Use the first set of 5 as a tune up set so that you can...Read more

Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Lahaina CrossFit Strong Hero WOD (Time) 100 seconds of silence/blessing (100s lives lost) THEN.. 8 Rounds For Time: 200mWeighted Run/each (20/14) (RX+Sandbag)(People were running for their lives carrying loved ones and bugout bags) 8 Toes to Bar (Lahaina is holding on and is strong to the core) 8 Hang Power Clean 155/105 (We will get this community cleaned up) 23 Synchro Air Squats (There have been and will be a lot of ups and downs every moment) 13 Lateral Burpees Over Partner (When life knocks you down, you get back up even stronger) Post WOD Get Strong (Weight) Bench Press 12:00 to Establish a Heavy Triple For the Day *open with 2 sets of 10. On the second set add a little weight and speed total he Press get yourself ready for 3 heavy reps. Then build with triples...Read more

Announcements LABOR DAY SCHEDULE: 7A, 8A, 9A CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats Push Ups/ knee pushups then 3 Rounds 5 Strict Pull Ups/ring rows :30 Wall Sit PARTNER WOD (Time) For Time: P1 400m Run then P2 400m Run into 20 Rounds* 3 Handstand Push Ups 6 Pull Ups 9 Air Squats *Alternate complete rounds w/ partner (10 each) Get Powerful Min 44-56 (6 Rounds for weight) Every 2:00 x 12:00 Complete 1 Set of 3 Power Clean + 3 Squat Cleans 3/3, 2/2, 2/2, 1/1, 1/1 -The Power Cleans should be T&G and the Squat Cleans should be T&G. You CAN take a quick break between the PC and SC if you want, or go straight through for all the reps in that given set – it will get easier to do once the reps go down… Metcon (No Measure) Competitor...Read more