CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) EMOM 9 1. 5 Burpees + 8 Alternating DB Snatch 2. :20 HS Hold 3. 15/12 Calorie Row Quality Time Min 16-24 (No Measure) Turkish Get-Ups -Practice the KB or DB Turkish Get-Up, then accumulate 10-12 reps per side within a 5:00 minute working window Get Fit Min 33-53 (AMRAP – Reps) 5 Rounds 1:00 Kettlebell Swings 53/35 1:00 Wall Walks 1:00 Calorie Row 1:00 Rest -Stop a few seconds short in each :60 window to allow time to transitions straight into the next movement at the top of the minute. Accumulate total reps for your score of the day. WELLNESS WOD (AMRAP – Reps) 5 Rounds 1:00 Kettlebell Swings 35/26 1:00 Wall Walks (to any height) 1:00 Calories (on machine of choice) 1:00 Rest Competitor Extra (Weight) Bench Press + Push Ups In 12:00 Establish a 3RM -Add in...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 10 Lateral Squats 10 Barbell Strict Press 20 Lateral Bar Hops Get Fit Min 20-35 (Time) For Time 4 Rope Climbs* 12 Shoulder to OH 135/95 60 Double Unders 3/9/60, 2/6/60, 1/3/60 *or 2x S-Arm Ring Rows per arm 15 Min Cap -Rope Climbs can be tricky for bigger classes and instead of switching right to Pull Ups, consider trying something slightly different like the S-Arm Ring Row. Athletes should do this with the same positions of a normal Ring Row, but with more demand. WELLNESS WOD (Time) For Time 16 Ring Rows 12 DB Push Press 35/20s 60 Single Unders 12/9/60, 8/6/60, 4/3/60 Get Strong Min 45-55 (4 Rounds for reps) Strict Press 5 Rounds :30 Max Reps 40-60% BW :90 Rest -You don’t need to go for :30 straight on either the Press, just accumulate reps...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 3 Rounds 3 Inchworms 10 KB RDLs 10 Lateral KB Hops or Side Shuffles Get Fit Min 20-37 (AMRAP – Reps) AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) -1:00 Rest- AMRAP 5 30 Box Jump Overs 30 KB Swings Max Calorie Bike -1:00 Rest- AMRAP 7 45 Box Jump Overs 45 KB Swings Max Calorie Bike -Each round you’ll likely earn a little more time on the Bike to accumulate Calories. Don’t push so hard in the first two AMRAPs that you feel flat on the last 7 minutes. Save that final burst of energy to dig deep and finish the last Bike interval with some serious effort, like you’re racing to the finish. Set yourself up for that ability throughout the entire piece. This...Read more

CrossFit XLT – CrossFit MERRY CHRISTMAS (No Measure)Read more

CrossFit XLT – CrossFit “12 Days of Christmas WOD” (Time) Complete reps as you would sing the song for time: 1 Bar Muscle Up/C2B Pullup 2 Front Squats (165/113) 3 Power Cleans (165/113) 4 HSPU 5 Wallll Balls (20/14) 6 Burpee Box Jumps (24/20) 7 T2B/K2C 8 DB Push Press (50/35) 9 Jumping Knee Tucks 10 HR Pushups 11 Deadlifts (165/113) 12 Devils Press (50/35) *can aalso do partner style “No Barbell Option” 1 Devils Press 2 DB Front Squats 3 DB Cleans 4 Pullups/Ring Rows 5 Wallll Balls 6 Burpee Box Jumps 7 Russian Twist w/Medball (per side) 8 DB Push Press 9 Jumping Knees Tucks 10 Abmat Situps 11 Air Squats 12 Calorie Assualt Bike/RowRead more