by crossfitwylie | Oct 12, 2016 | WOD
WOD Strength 5 Sets EMOM: E- 8 Ring Rows + 8 V-ups O- 10 Diamond Pushups (hands make diamond shape on ground) Conditioning Rowling Challenge In groups of 2 (or 3 if needed) play 10 frames of Rowling, with 250 Meter frames. Rowling is a game that uses a similar format...
by crossfitwylie | Oct 11, 2016 | WOD
WOD Strength Pause Back Squat (3 sec) + Back Squat: 12 minutes to find max Conditioning 18 min. AMRAP 400m run 2x30ft Bear Crawl Shuttle 21 Kettlebell Swings (53/35) 2x30ft Lunge Shuttle *30ft down + 30ft back = 1 shuttle EXTRA Strength 3 Sec Jerk Dip Hold + Power...
by crossfitwylie | Oct 11, 2016 | WOD
WOD Strength Deadlifts – Warmup to 80% and perform 1 rep every 30 sec. for 8 min. *If easy add 3″ deficit (only if you can maintain position) Conditioning In teams of two, 6 Rounds each for time, alternating complete rounds: 9 T&G Power Cleans (135/95)...
by crossfitwylie | Oct 9, 2016 | WOD
WOD Strength Hang Snatch + OHS: 50/2+2, 60/2+2, 70/2+2, 75/1+1, 80/1+1, 85/1+1 *1-3 sets 60-90 seconds between sets Conditioning 5 Rounds for Time (24 min cap): 3 Full Snatches (95/65 | R+ 115/75) 3 Rounds of Cindy 3 Full Snatches Rest 1 minute between rounds EXTRA...
by crossfitwylie | Oct 7, 2016 | WOD
WOD In teams of 2, for time: 1000m Row 800M Run 50 Thrusters (95/65) 40 Pullups | R+ 16 MU *Split row into 250’s, run into 200’s, remaining reps split as desired. EXTRA Strength Snatch: Find max double in 12 min (drop and reset) Skill Max 20ft Handstand...
