by crossfitwylie | Dec 28, 2016 | WOD
WOD Mobility Psoas Smash – 2 min LX Ball Hamstring Smash – 2 min e/side Lat Foam Roll – 1 min e/side Skill 4-5 sets: (on PU bar) 5 sec L-sit hold 10 flutter kicks in L-sit 10 Straddle kicks in L-sit 5 sec. L-sit hold *After every set complete max...
by crossfitwylie | Dec 27, 2016 | WOD
We have a couple of hoodies in each size available! First come first serve. WOD Strength Front Squat: EMOM for 11 min – 2 reps at 75-85% Conditioning AMRAP in 4 rounds, of 3 min on, 2 min off: 21 Wallballs (20/14) 15 Pullups 9 Burpee Box Overs *pickup each...
by crossfitwylie | Dec 26, 2016 | WOD
WOD Strength Deadlifts: 10 Sets of 3, start at 50% and build, rest 60 sec Conditioning 5 Rounds for Time (20 min cap): 200M Run 12 Hang Power Clean + Push Press (95/65) 12 Front Rack Lunges (in place 95/65) Extra 13 min. to find max 3 pos. clean -Hip, Above knee,...
by crossfitwylie | Dec 25, 2016 | WOD
Schedule Reminder Monday 26th: 9AM & 10AM Only WOD Strength Snatch pull to above knee + Snatch: 15 min to build with emphasis on technique Conditioning In teams of two, AMRAP in 20 min: 80 Double Unders 60 Deadlift (115/75) 40 Toes to Bar 20 Overhead...
by crossfitwylie | Dec 23, 2016 | WOD
Holiday Schedule Saturday Dec 24th: 9AM Community WOD (bring family and friends!) Sunday Dec 25th: Closed Monday Dec 26th: 9AM / 10AM Monday Jan 2nd: 9AM / 10AM If you are bringing someone new for the community WOD, please have them fill out a Free Trial Form online...
