CrossFit XLT – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) For Time: 30-20-10 Calorie Row Box Jumps (24/20) Hang snatch (95/63)(75/53)Read more

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