by crossfitwylie | Mar 7, 2017 | WOD
WOD Conditioning 30 minutes, not for score: Alternate Rowing, Biking, Jogging at steady conversational pace *every 5 min. including first minute complete… 30 Double Unders 6 DB S2OH | R+ Kipping HSPU Extra (After Class) Pause Bench Press: 5 sets of 3 at 70%-80%...
by crossfitwylie | Mar 6, 2017 | WOD
WOD Conditioning AMRAP – 7 rounds – 1 min on/1 min off: 6 UB Toes to Bar | Rx UB 3 Ring MU 6 Overhead Squat (95/65) Max Burpees Over Bar in Remaining Time Strength Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets, rest 90 sec between sets Extra (After) 4...
by crossfitwylie | Mar 5, 2017 | WOD
WOD Strength Hang Snatch: 5 sets of 2 at 75%-85% Conditioning For Time: 3 Rounds; 3 Man-Makers (50/35) 10 Pullups Rest 2 minutes then do another 3 rounds Extra 3 sets on rings – 5 sec. hollow hold/5 sec. arch hold x 3 *3 count as you transition to arch from...
by crossfitwylie | Mar 3, 2017 | WOD
WOD Strength Back Squat: 70/3 x 6 sets Conditioning In teams of two for Max Calories, 3 Rounds – for AMRAP, Partner 1 60 seconds / Partner 2 60 seconds at each station: Cal Bike Box Jump Overs Pushups Partner 1 does 60 seconds then partner 2 does 60 seconds then...
by crossfitwylie | Mar 2, 2017 | WOD
FRIDAY SCHEDULE: 530AM / 830AM / 400PM Friday Night Lights HEAT SIGNUP for Open Competitors WOD – 17.2
