by crossfitwylie | Mar 13, 2017 | WOD
WOD Strength Warmup to 50%, then… Back Squat: EMOM x 8 min – 50/3, 60/3, 70/3, 80/3, 85/3x4sets Conditioning 5 min. Ladder 2 Wallballs 2 Strict Pullups 4 Wallballs 4 Strict Pullups 6 Wallballs 6 Strict Pullups …Continued up ladder Rest 4 min, then...
by crossfitwylie | Mar 12, 2017 | WOD
WOD Conditioning 5 Rounds: 15 Abmat Situps | R+ GHD 12 Goblet Squat (53/35 | R+ 70/53) 15 Push Press (95/65) 12 Goblet Squat (53/35 | R+ 70/53) Extra E2MOM x 10 min: 8 Double KB Bent Row 8 Double KB Hang Clean 8 Double KB Push Press 50ft Double KB Waiter EMOM x 8 min:...
by crossfitwylie | Mar 11, 2017 | WOD
WOD In Teams of 2 in 15 minutes: 50 Partner No-Wall-Ball Shots (20/14) Then, with remaining time, AMRAP of: Partner A: 1-1, 2-2, 3-3, 4-4 … Deadlift (185/135) Bar Facing Burpees Partner B: 200m Medball Carry (20/14) Switch stations as each run is concluded. Midline...
by crossfitwylie | Mar 9, 2017 | WOD
Sign up for your heats here: http://signup.com/go/3nnpng Overview of standards and a Special heat of Masters going off at 6PM sharp. Be there and be loud!
by crossfitwylie | Mar 8, 2017 | WOD
WOD Strength 3 sets: Wallwalks – 3 reps, slow and controlled Death March – 8 e/leg Suitcase Carry + Waiter’s Carry – 100M (same time: hold a heavy DB at side, and a lighter DB overhead; switch arms at 50-meters) Conditioning 4 Rounds, every 4...
