by crossfitwylie | Apr 3, 2017 | WOD
WOD Strength Deadlift: 3 sets working up… 4th set = 10RM *All DL for next strength cycle use double overhand/clean grip/no straps *get all 10 reps Conditioning 4 Rounds for Time (20 min cap): 20 UB KB swings (70/53) 50M Suitcase carry (70/53) 50 Double Unders...
by crossfitwylie | Apr 2, 2017 | WOD
WOD Strength Hang Snatch from above knee: 50/3, 60/3, 70/2, 75/2*4 Conditioning AMRAP in 18 min: 400m Run 21 Wallballs (20/14) 9 Burpees Rest 90 sec between rounds Extra Before Class FS: 3 sets working up… 4th set = 10RM *get 10 reps, don’t stress if you...
by crossfitwylie | Mar 31, 2017 | WOD
WOD Strength 6 sets of 5 strict Pullups *Modify as needed to get all 5 reps unbroken, every set Conditioning Alternating chipper – AMRAP in 16 min: 16 DB Goblet Squat 16 Toes to Bar 16 DB Snatch 16 Cal Row 16 Single Arm DB Push Press Rx: 50/35 DB Scaled: 35/20...
by crossfitwylie | Mar 30, 2017 | WOD
WOD “Cindy” AMRAP in 20 min: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” AMRAP in 20 min: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Extra Overhead Squat: 5 sets of 3, build to...
by crossfitwylie | Mar 29, 2017 | WOD
WOD Mobility Calf Stretch 1 min e/side Calf Smash 1 min e/side Quad Smash 2 min Barbell OH Hold on Back 3 min (hands close as possible but arms locked) Strength 5 sets of: Bench Press: Build to heavy set of 5 DB Row: 8 reps e/arm Conditioning 4 Rounds, EMOM: E) 100M...
by crossfitwylie | Mar 28, 2017 | WOD
WOD BLACKOUT DAY It doesn’t matter what the workout is, just show up and get it done!
