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

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 20-28 (AMRAP – Rounds and Reps) AMRAP 8 10 R-Arm DB Snatch 50/35 15 Crossover Single Unders 10 L-Arm DB Snatch 15 Crossover Single Unders -Quick and dirty metcon to start the session. DB Snatch should be UB for the majority of the workout, so choose your DB weight carefully. On the Crossovers you need to either cap the time or misses for each set, or modify to a jump rope variation you can move straight through. You shouldn’t be standing around much during this 8 minute piece. WELLNESS WOD (No Measure) AMRAP 8 10 R-Arm DB Snatch 35/20 30 Single Unders 10 L-Arm DB Snatch...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Walking Lunge Steps 50 Single Unders Get Fit Min 17-42 (Time) 4 Rounds 400m Medball Run 20/14 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap -This is a “simple” aerobic piece. However, you can still focus on the details. What are your goals in this piece? What do you want your 400m Run pace to look like? How do you plan to hold the Medball and what kind of stepping pace are you trying to maintain? Are you doing 15 with one leg then the other, or alternating lead leg? Can you go UB on the DU or will you try to complete multiple small sets? What’s your back up plan if they disappear on you? WELLNESS WOD (No Measure) 4 Rounds 400m Medball Run 50 Single...Read more