by crossfitwylie | Dec 11, 2016 | WOD
WOD Strength Front Squat: 6 sets of 3 @ 75-85% Conditioning In teams of 3, rotating for AMRAP in 15 minutes: 5 Power Cleans (135/95) 10 Cal Row 15 Air Squats Extra Every 90 sec. for 9 sets – Full snatch + power snatch …focus on consistent footwork in full...
by crossfitwylie | Dec 9, 2016 | WOD
WOD In teams of 2, one partner working at a time: 80 Burpees over Bar 20 Strict Pullups | R+ Ring MU 60 Goblet Squats (53/35) | R+ Alt. Pistols 15 Strict Pullups | R+ Ring MU 40 Deadlifts 10 Strict Pullups | R+ Ring MU *Every 2 min starting at zero, 1 Full Clean...
by crossfitwylie | Dec 8, 2016 | WOD
Sarah and Jourdan are taking on the best lifters in the country Friday in Orlando! Sarah will be enjoying her first Senior National Competition in the 48kg class, and Jourdan is a favorite to medal in the 53kg class. Sarah Lifts at 730AM Central Time on the Blue...
by crossfitwylie | Dec 7, 2016 | WOD
WOD Conditioning NOT for time – At steady, non-stop, but non-maximal pace (stop at 20 min if not finished): 4 Rounds: 500M Row 400M Run Mobility (After Conditioning) Elevated Knee Low Back Stretch – 1 min e/side Quad Smash – 1 min e/side Banded...
by crossfitwylie | Dec 6, 2016 | WOD
WOD Strength Split Jerk: 12 minutes to work up to a heavy set of 3 Conditioning 3 Rounds for Time (5 min cap per round): 30 Wallballs (20/14) 20 HR Pushups 70 Double Unders 3 min rest Don’t worm the pushups! Extra *Don’t worm the pushups! “Death by...
