by crossfitwylie | Jun 1, 2017 | WOD
WOD Strength 4 Sets: Max HS Walks around 4×6′ box (stallmat) 8 Single Arm Ring Rows e/arm 10/10/10 Chest supported I-Y-T’s *HS Walk < Shoulder Touches (8-12 reps) < Wallwalks < Plank into Pike Rower slide *Support Chest with abmat for I Y Ts...
by crossfitwylie | May 31, 2017 | WOD
WOD Mobility Lat Smash 2 min e/side Pec Smash 2 min e/side Tricep Smash 2 min e/side Child Pose 2 min Conditioning 2 Rounds for Reps: Max Cal on Rower in 90 sec rest 30 sec Max Abmat Situps in 90 sec rest 30 sec Max 30ft KB Farmers Carry (70/53) in 90 sec rest 30 sec...
by crossfitwylie | May 30, 2017 | WOD
WOD Strength BS: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below —— Weight Change Based on Reps in set 3 Reps – Weight Change 0-2 – Decrease 5-10#...
by crossfitwylie | May 29, 2017 | WOD
WOD Strength DL: APRE – Set 1-50% of 6rm/10 Set 2-75% of 6rm/6 Set 3-Max Reps of 6rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below ——- Weight Change Based on Reps in set 3 Reps – Weight Change 0-2 – Decrease 5-10#...
by crossfitwylie | May 28, 2017 | WOD
REMINDER We are doing MURPH tomorrow. Times are still available at 8AM and 10AM. To signup for a spot, members can log into Wodify, nonmembers can sign up for a Drop-In here. WOD Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile...
by crossfitwylie | May 26, 2017 | WOD
WOD Strength Power Clean + Push Jerk 10 minutes to work up to heavy single Conditioning 10 Rounds for Time, in teams of two, alternating complete rounds: 10 Clean & Jerks (115/75) 10 Toes-to-Bar Extra Before 6 min. clock -Find max Power clean + Power jerk rest 2...
