by crossfitwylie | Jul 3, 2017 | WOD
Happy Independence Day! 9AM ONLY this 4th of July. This community WOD is free to everyone. All non-members must please register online HERE before arriving. WOD “2017 Independence Day Team Challenge Course” Teams will be picked and assigned a team leader...
by crossfitwylie | Jul 2, 2017 | WOD
WOD Strength Hang Snatch from below knee: 50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1*2 sets Conditioning In teams of 4, rotate through stations for AMRAP in 14 minutes: 15/12 Cal Row 20 KB swings (53/35) 30 Air Squats Extra Before FS: APRE – Deload 3 sets of 10 at...
by crossfitwylie | Jul 1, 2017 | WOD
WOD Strength Split Jerk: 15 min to work up to heavy set of 3 (main focus here is technique) Conditioning In teams of two, 6 Rounds Each For Time: 20 Wallballs (20/14) 12 Toes to Bar Extra Before 4 min – EMOM: 2 High hang (power pos.) snatch building -rest 1 min....
by crossfitwylie | Jun 29, 2017 | WOD
WOD Strength 4 sets: 5 turkish getups e/side building 5 wall walks Conditioning For Time (14 min cap): 60 Burpees Over Box (24/20) *EMOM, including 1st min: 3 Thrusters (115/75) Rest 3 Minutes then: 40 Cal Row For Time Extra Before 5 sets Weighted Dip: Build to 5RM...
by crossfitwylie | Jun 28, 2017 | WOD
WOD Mobility Banded Sampson Stretch: 2 min e/side Psoas Smash: 2 min Hip Flexor Smash: 1 min e/side Forearm Smash: 1 min /side Conditioning For total time: 1200M Bike 800M Row 400M Run 3 minute rest 400M Run 800M Row 1200M...
