by crossfitwylie | Mar 30, 2017 | WOD
WOD “Cindy” AMRAP in 20 min: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” AMRAP in 20 min: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Extra Overhead Squat: 5 sets of 3, build to...
by crossfitwylie | Mar 29, 2017 | WOD
WOD Mobility Calf Stretch 1 min e/side Calf Smash 1 min e/side Quad Smash 2 min Barbell OH Hold on Back 3 min (hands close as possible but arms locked) Strength 5 sets of: Bench Press: Build to heavy set of 5 DB Row: 8 reps e/arm Conditioning 4 Rounds, EMOM: E) 100M...
by crossfitwylie | Mar 28, 2017 | WOD
WOD BLACKOUT DAY It doesn’t matter what the workout is, just show up and get it done!
by crossfitwylie | Mar 27, 2017 | WOD
WOD Strength Find 2 rep max FS each with 5 sec. pause Conditioning “Helen” 3 Rounds for Time 400m Run 21 KB Swings (55/35) 12 Pullups Extra 10 wall walks w/ 10 sec. hold on wall Accumulate 30 strict HSPU facing wall 3 – 2 min rounds -3 DL (225/135)...
by crossfitwylie | Mar 26, 2017 | WOD
WOD Strength Find max squat clean thruster in 10 min. Conditioning “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips EXTRA 3 sets of 3: Muscle Snatch 5 sets to find 3 pos. snatch max -hip -above knee -below knee 15 min. – HS walk obstacle course...
