by crossfitwylie | Apr 27, 2017 | WOD
WOD Strength 5 Sets: 3 Bench Press – building 10 Banded Tricep Extensions Conditioning 4 Rounds for Time: 5 Squat Cleans (135/95) 50 DU 10 Shoulder to OH | R+ Strict HSPU Rest 2 minuts Extra Before Class 10 min. EMOM E-8 e/arm kneeling DB press O-5 strict...
by crossfitwylie | Apr 26, 2017 | WOD
Mobility 3 min Child Pose 90 sec e/side Pigeon 2 min Wall Squat on Back 2 min Foam Roll Quads Conditioning 2 Rounds for Time: 200M Sprint 25 Abmat Situp 100M Farmers Carry AHAP 25 Abmat Situps
by crossfitwylie | Apr 25, 2017 | WOD
WOD Strength Back Squat: APRE – Last week of 10s ***ADJUST 10rm dependent on last week*** Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps –...
by crossfitwylie | Apr 24, 2017 | WOD
WOD Strength DL: APRE – Double overhand/clean grip ***ADJUST 10rm dependent on last week*** Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps –...
by crossfitwylie | Apr 23, 2017 | WOD
WOD Strength Hang Clean below knee: 1 Clean + 1 Front Squat Every 90 sec: 50/2, 60/2, 70/1, 75/1, 80-88/1*4 Conditioning AMRAP in 22 minutes, teams of two alternating complete rounds: 200M Run 12 Wallballs (20/14) Extra Before FS: APRE – Last week of 10s...
by crossfitwylie | Apr 20, 2017 | WOD
Schedule Reminder Due to CF4CF Friday will be 530AM, 830AM, & 400PM only. NO Classes on Saturday. Also, there will NOT be a Yoga class Sunday. WOD CF4CF Competitors – Rest & Mobility ONLY Others: “Fran” 21-15-9 Thrusters (95/65) Pullups Extra...
