by crossfitwylie | Nov 29, 2016 | WOD
WOD For Time: 1000m Row 30 6″ Target Burpees 30 KB Swings (70/55) 800M Run 30 KB Swings 30 Target Burpees 1800M Assult Bike Extra Strength A) 12 min. to find max 3 rep Push Jerk -Drop to 80% of today’s max and complete 20 reps AFAP from ground B) BS: 5...
by crossfitwylie | Nov 28, 2016 | WOD
WOD Strength Deadlifts – 10 min EMOM: 3 Touch n’ go building from 50% *4 burpee over bar after each set AFAP Conditioning AMRAP in 24 minutes: 1 Round of Cindy 15 UB OHS (75/45 | R+ 95/65) 30 DU | R+ 40 UB DU 1 Round of Cindy Rest 2 Minutes between rounds...
by crossfitwylie | Nov 27, 2016 | WOD
WOD Strength Overhead Squat: 12 min to find 2RM Conditioning 6 Min to Climb the Ladder 50M Run 2 FS (135/95) 100M Run 4 FS …etc adding 50M and 2FS each round Rest 4 min and Repeat, record total number of squats Extra Strength 10 min. EMOM – Snatch pull to...
by crossfitwylie | Nov 25, 2016 | WOD
WOD In teams of two, alternating complete rounds, complete 5 rounds each for time: 10 Burpees | Rx 15 Burpees 15 Deadlift (185/125 | R+ 225/155) 15 Pullups | R+ C2B Pullups Rounds should take 1:30 to 2:30, scale as needed if the rounds take longer than 2:30. Extra 10...
by crossfitwylie | Nov 24, 2016 | WOD
9AM & 10AM Only Friday Check Facebook Group for Open Gym Times WOD Strength 4 supersets, rotate every 90 sec: 10 Bent Over Rows w/ Bar 5 reps of 1 and 1/4 Front Squat* *focus on vertical torso in every single rep Conditioning In teams of two, alternating complete...
