CrossFit XLT – CrossFit Metcon (Weight) 15:00 to establish 1 Rep Max Front Squat Metcon (AMRAP – Reps) 13:00 EMOM 6 C2B Pullups/Pullups/ ring Rows 6 push ups Amrap front rack lunges (115/83)(85/53)Read more

CrossFit XLT – CrossFit Metcon (Time) Halloween WOD 10 Burpees 31 Russian KBS (70/53) 10 burpees 31′ graveyard crawl w/KB X2 10 burpees 31 Dead press (95/63) 10 burpees 31 ‘ zombie walk w/db X2 10 burpees 31 pumpkin slams 10 burpees 31 db snatches 1031 meter rowRead more

CrossFit XLT – CrossFit STRENGTH 6 Sets every 90 sec 2 squat snatch @80% Metcon (Time) METCON 21-15-9 Handstand push ups Ring dips OHS (95/63)Read more

CrossFit XLT – CrossFit STRENGTH Sumo Deadlift 8X1 Building to a 1RM starting around 40-50% Metcon (Time) METCON “JACKIE” For Time 1000m Row 50 Thrusters (45/35) 30 PullupsRead more

CrossFit XLT – CrossFit Metcon (Weight) Strength: Back Squats 6×3 @80% *go at least 5-10lbs heavier that you did last week Metcon (AMRAP – Rounds and Reps) Metcon: 3×6:00 AMRAP 150m run 15 Box Jumps (24/20) 15 Kettlebell swings (70/53) 15 Wallballs (20/14) -Rest 2 min between amrapsRead more