by crossfitwylie | Jul 6, 2017 | WOD
WOD Strength 5 Sets, alternating: A) Build to 2RM Bench Press w/pause on chest B) 20 sec. chin over bar hold Conditioning “13.3” As Many Reps As Possible in 12 Minutes: 150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target) 90 Double-unders 30...
by crossfitwylie | Jul 5, 2017 | WOD
WOD Mobility Calf Smash – 3 minutes Delt Smash w/ LC ball on wall – 2 min each Psoas Smash with large ball – 2 min Conditioning For Time: Bike 60/40 Cal then 6 Rounds of – 200M Run 30 Second Plank...
by crossfitwylie | Jul 4, 2017 | WOD
WOD Skill Work Double Under Clinic Courtesy of Mute Sports Conditioning 3 Rounds for time (14 min cap): 30 Double Unders 20 DB Deadlifts (50/35) 10 DB Push Press (50/35) | R+ HSPU Extra Behind the neck jerk + Jerk from blocks/rack: 50/1+5, 60/1+4, 65/1+3, 70/1+2,...
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....
