CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Muscle Clean 10 Front Squat w/ :01 pause in bottom 8 Hang Clean w/:02 pause at knee 8 Front Squats 4 Power Position Clean 4 Hang Clean from knee 4 Hang Squat Clean -Add light weight to bar on 2nd round Metcon (Time) Get Fit Min 20-40 Every 5:00 for 20:00 Run 400m In the remaining time Complete: 21 Hang Squat Cleans 95/65 or 45/35 18 Hang Squat Cleans 135/95 or 65/43 15 Hang Squat Cleans 155/105 or 85/53 12 Hang Squat Cleans 185/125 or 95/63 9 Hang Squat Cleans 205/145 or 105/73 6 Hang Squat Cleans 225/155 or 115/83 3 Hang Squat Cleans 245/165 or 135/ 93 -Weights can be adjusted from numbers above however we want to make sure we are still increasing the load each round. -The 400m Run is a buy...Read more

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 20-34 (AMRAP – Reps) PARTNER WOD AMRAP 14 Climb the Ladder P1 – 3 Unbroken Wall Balls then P2 – 3 Unbroken Wall Balls 6/6, 9/9, 12/12, 15/15, etc. Any break on a Wall Ball set = 7 Synchro Burpees, then continue the WB set from where it was left off. Score is total WBS. *Score is total number of wallballs together Get Strong Min 40-50 (4 Rounds for weight) BACK RACK WALKING LUNGE Every 2:30 for 10:00 10 Alternating Reps (5 each leg) -You can build to a couple heavy sets, but be sure to maintain control throughout the full ROM. No bouncing your knee...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 100m Run 10 Push Ups :15 HS Hold 10 Barbell Good Morning Get Fit Min 22-41 (AMRAP – Reps) 3x AMRAP 5 / 2:00 Rest 400m Run 10 Strict HSPU Max Clean and Jerks 155/105 -The goal is to get you about two minutes per AMRAP with the barbell. Singles on all three rounds is likely optimal, but try to “stay over the bar” and not step back between every single rep. Score is total Clean and Jerks. WELLNESS WOD (AMRAP – Reps) 3x AMRAP 5 / 2:00 Rest 400m Run 20 Push Ups Max S-DB Clean and Jerk 35/20 Get Powerful Min 46-56 (Weight) EMOM 10 1 Power Clean n Jerk -start at a weight just slightly heavier than your weight for the workout. Gradually build across the 10 reps to a challenging weight COMP EXTRA (2...Read more

CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 AMRAP 5 100m Run 10 Air Squats 10 Walking Lunge Steps Quality Time Min 18-25 (No Measure) Double Under/Crossover Efficiency -This is just some basic skill work and continuation of the warm up. A few pointers on both movements would be: DU – establish the “bounce” rather than a pike or donkey kick, tuck the elbows back next to the body, focus on spinning rope with wrist/forearm. CO – (same applies as DU), Crossing the arms sooner than you think, and getting the hands past the body on the cross. Get Fit & Wellness Min 32-52 (Time) FOR TIME:(20 Min Cap) 50-30-10 Air Squats Hollow Rocks Lunge Steps Calorie Row -This is a steady moving aerobic piece. Nothing has to be super fast or intense, just non-stop with whatever pace can be managed. Competitor Extra (Weight) Narrow Grip...Read more

CrossFit XLT – CrossFit WARM UP (No Measure) Warm Up Min 0-12 200m Run 10 Air Squats 10 Kip Swings 10 Front Squats w/ empty bar 10 Kipping Pull Ups 10 Thrusters 10 Butterfly Pull Ups Get Fit Min 18-26 (Time) “Fran” FOR TIME 21-15-9 Thrusters 95/65 Pull Ups 8 Min Cap -Benchmarks deserve full effort if you’re able to give it today. Full effort doesn’t mean running head first into a wall, but strategizing the best possible plan of attack and going hard. If you think you can finish RX in under the cap, try to take that on. Otherwise modify and keep track of your time and version. (WELLNESS WOD) (Time) FOR TIME: 21-15-9 DB Thrusters (any weight, ideally completed unbroken) Pull Ups (any variation) Get Strong Min 35-53 (8 Rounds for weight) BACK SQUAT In 18:00 Complete 2 Back Squat “Waves” 6-4-2-1 -Each “Wave” is a set...Read more