by Chris Coker | May 24, 2018 | WOD
WOD Strength 3 Sets: 5 wide/5 regular/5 narrow bench press (pick weight you can do all consecutively) 10 standing lateral DB raise Conditioning For Time: 16-12-8 Strict Pullups Thrusters (115/80) Extra 12 min. EMOM: E – Max HS hold on wall (try pulling one leg...
by Chris Coker | May 24, 2018 | General Information, Nutrition
-by Coach Jill Whitesell April 2018 marked three years for our CrossFit Kids Wylie program and I could not be more excited for the growth and development of each of the young athletes who participate in the program. Just like our adult program, we are able to offer a...
by Chris Coker | May 23, 2018 | WOD
WOD Mobility Calf and Hamstring Stretch Hip Flexor Smash TSpine Mobility w/ LX Ball Strength 5 Sets 8 Seated DB Press 8 Miracle Grow (https://youtu.be/Nwycg8vHULs?t=1m48s) 30 sec plank Conditioning “12.1” AMRAP in 7 Minutes: Burpees to a 6″...
by Chris Coker | May 22, 2018 | WOD
WOD Strength Back Squat: Sets of 5, build to 85% Conditioning – A 5 X 500M Row Intervals 90 Sec Rest **Record each time. Aim for 15 sec slower than 500M PR and hold that pace for each set. Conditioning – B 1 Mile Run for Time – start immediately...
by Chris Coker | May 21, 2018 | WOD
WOD Conditioning AMRAP in 8 Minutes: 11 HSPU 9 DB Burpee Squat Cleans (50/35s) *Scale HSPU with DB Push Press Midline – After 400m sandbag/dball bearhug carry Extra Snatch from hip: 30-40/3*5 sets -then Snatch from block at mid thigh: Work to a heavy triple for...
