Entries by crossfitwylie

SAT19AUG2017

WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pistols, alternating 15 Pull-ups   Extra Snatch from Hip: 50/3, 60/3, 65/3, 70/3 Hang Snatch: 70/2, 75/2, 80/2 Snatch: […]

FRI18AUG2017

WOD Strength Strict Press: Find 1RM Conditioning 5 Rounds for Time: 200M Run 10 Deadlifts (185/115) Extra Before 4 sets: 12 KB bent rows 12 bent dumbell fly 4 sets: 6 Hollow/arch kips w/ towel between feet and eyes on horizon5 sets as

THU17AUG2017

Great work on the squats!!! Let’s finish this week strong! WOD Conditioning “Power and Grace Performance Dry-Athalon” 2K Row 150 Cal Assault Bike 2 Mile Run Larger classes may need to start at different stations.  Scaled: 1K Row 75 Cal Assault Bike 1 Mile Run Mobility – After Metcon Hamstring Stretch Calf Smash / Stretch […]

WED16AUG2017

WOD Strength Backsquat: Find 1RM 5/50, 3/60, 2/70, 1/80, 1/90, 1/95, 1/100+ Conditioning For Time: 50-40-30-20-10 Abmat Situps Air Squats 10 Box Jump Overs (24/20) *Follow the rep scheme for squats and situps, finishing each round with 10 Box Jumps Extra Push Jerk: 12 min to find 5RM, then drop to 80% of today’s 5RM […]

TUE15AUG2017

WOD Strength Deadlift: Find 1RM **be very smart, this should be relatively smooth… do NOT compromise back and not be able to train for the rest of the week Conditioning 1min on / 1 min off for AMRAP in 18 min: 2 Rope Climbs 20 Kettlebell Swings (55/35) 10 Burpees *pick-up where you left off […]

MON14AUG2017

WOD Strength Snatch: Work up to heavy single Conditioning AMRAP in 12 minutes: 21 Deadlifts (135/95) 15 Toes To Bar 9 OverHead Squats (135/95) Extra Before Front squat – Find 1rm -5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ 5 min. EMOM – 20 Handstand march on wall 3 sets – Wall walk up + […]