by crossfitwylie | Apr 19, 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 Mobility T-Spine Stretch on Foam Roller 2 min Couch Stretch 2 min Quad Smash with BB 4 min Conditioning EMOM for 15...
by crossfitwylie | Apr 18, 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 Strength Back Squat ***ADJUST 10rm dependent on last week*** Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps...
by crossfitwylie | Apr 17, 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 16, 2017 | WOD
Strength Hang Snatch: 40/2, 50/2, 60/2, 70/1, 75-85/1*4 Conditioning 22 min. AMRAP 400M Run 18 Toes to Bar 8 Power Cleans (135/95) 2 Min Rest between Rounds Extra Before Class FS: ***ADJUST 10rm dependent on last week*** Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set...
by crossfitwylie | Apr 14, 2017 | WOD
WOD Strength Front Squat 10 min. to find 10 sec. Pause FS. Conditioning AMRAP in 18 minutes, n teams of two, alternate as needed: 30 Power Snatches (75/55) 300M Run (together 30 Power Cleans (75/55) 30 C2B Pullups Extra Before Class 16 min. clock: 12 min. Every 90...
by crossfitwylie | Apr 12, 2017 | WOD
WOD Mobility Standing Hamstring Stretch Weighted 30 sec Seated LX Ball Hamstring Smash 1 min e/side Standing Hamstring Stretch Weighted 30 sec Banded Sampson Stretch 1 min e/side (band pulling hips forward) Conditioning For total reps: EMOM for 1 Round: 12/8 Bike for...
