Entries by Chris Coker

FRI07AUG2020

WOD Mobility Pec Smash Trap Smash Primer/Midline 4 sets: 8 Supinated Bent Over Rows 2 Wall Walks 20 sec Hollow Hold 20 sec Superman Hold Conditioning 6 Rounds for Time: 250M Row 10 Single Arm DB Push Press (50/35) 10 Single Arm DB Lunges (50/35)

THU06AUG2020

WOD Mobility PVC Front Rack Mobility 1 Min Squat Hold 15 Swimmer Stretches Strength Clean: Build up to 80-85% and complete 2-3 sets of 2 working on technique and speed Conditioning AMRAP in 10 Minutes: 5 Power Clean (135/95) 10 Hand-Release Push-Ups 100 Meter Run

WED05AUG2020

Happy Birthday, McKee & Kartheek! WOD Mobility Elevated Child Pose T-Spine Mobility on Foam Roller Quad Stretch Primer 20 Walking Lunges 20 Hollow Arch Kips 20 Flutter Kicks 200M Run Strength 4 sets: Shoulder Press: 5 reps, building V-Ups: 10-15 reps Conditioning 3 rounds for total reps: 1 Min of Pull-Ups Rest 30 seconds 1 […]

TUE04AUG2020

WOD Mobility Calf Smash Quad Smash Squat (Dragon) Stretch Primer 2 Sets of: 10 e/s Banded Sided Steps 10 Banded Squats (band above knee) 10 Side Plank Taps Strength Back Squat: 65/4, 75/3, 80-85/2, 75/6x2sets Rest 2 min between sets Conditioning In 10 Minutes: 800M Run then with remaining time, complete AMRAP of: 15 Kettlebell […]

MON03AUG2020

WOD Mobility PVC Front Rack Stretch Standing Pigeon Child Pose Primer 400M Jog 12 PVC Goodmornings into Jump 10 BB Front Squats 5 Inchworms Strength Power Clean: Build to Heavy Set of 4, Not T&G Conditioning 3 Rounds for Time: 20 Box Jumps (24/20) 15 Burpees 10 Strict Pullups

, ,

Memorial Day Murph

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At CrossFit Wylie, we have a tradition of supporting The Murph Challenge by completing “Murph” the workout on Memorial Day. For information about Murph and the workout check out our page. Scroll down for details regarding tomorrow. HEATS – REQUIRED SIGN […]