BLOG & WODS
MON20JAN2020
Happy Birthday Ali Ors! WOD Primer 2 Rounds 20s Chin-up Hold 6-8 Rower Pike-ups 6 KB Squat Jumps Strength Press: Build to heavy set 5, then 3 sets...
FRI17JAN2020
WOD Primer 2 Rounds 10 Lu Raises 6 Plyo/Explosive Pushups 6ea/side SL Toe Touches Strength 5 sets: Bench Press: sets of 5 building Renegade Row: 5...
THU16JAN2020
WOD Mobility Psoas Smash Pec Smash Couch Stretch Primer 2 Rounds 10 Swimmer's Stretch 6ea/side KB Windmills 10 Banded Hollow Lat PD...
WED15JAN2020
WOD Primer 2 Rounds 8 Banded Monster Walks e/dir 10 Alt Scorpion Twists 15e/side Pallof Press Holds Strength Back Squats: warmup then, 2 sets of 2...
TUE14JAN2020
WOD Primer 2 Rounds 10 Banded PVC Straight-Arm Pulldown https://bit.ly/2uJjaDj 3 Hollow/Arch Hold 3sec in e/position 10 alternating Bird Dog Plank...
MON13JAN2020
WOD Primer 2 Rounds 10 Poor Man's Leg Curl 8 Scarecrows https://bit.ly/2ToJBst 3 e/leg 3-Way Lunge (Fwd/Bwd/Curtsy) Strength Back Squats: Build to...
SAT11JAN2020
Nutrition Challenge Kickoff Meeting at 10:45AM WOD Primer 2 Rounds 15s e/side Side Plank w/ Abduction https://bit.ly/37VVdqJ 10 Medball Leg Curls 5...
FRI10JAN2020
LAST DAY TO REGISTER FOR NUTRITION CHALLENGE! crossfitwylie2019.wodifyrise.com WOD Primer 2 Rounds 3 DB Goblet Squats - heavy (31X0) 10 DB Pullovers...