by crossfitwylie | Mar 27, 2017 | WOD
WOD Strength Find 2 rep max FS each with 5 sec. pause Conditioning “Helen” 3 Rounds for Time 400m Run 21 KB Swings (55/35) 12 Pullups Extra 10 wall walks w/ 10 sec. hold on wall Accumulate 30 strict HSPU facing wall 3 – 2 min rounds -3 DL (225/135)...
by crossfitwylie | Mar 26, 2017 | WOD
WOD Strength Find max squat clean thruster in 10 min. Conditioning “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips EXTRA 3 sets of 3: Muscle Snatch 5 sets to find 3 pos. snatch max -hip -above knee -below knee 15 min. – HS walk obstacle course...
by crossfitwylie | Mar 24, 2017 | WOD
WOD In teams of 2, 4 Rounds for Time: 12 Power Cleans (135/95) 16 Reverse Lunges 20 Abmat Situps *Both partners do each movement, alternating. i.e. Partner A does 8 C&J, Partner B does 8 C&J, Partner A does 12 DL, etc....
by crossfitwylie | Mar 23, 2017 | WOD
This is it! The Final week of the Open and we have a good test of will power! I’ll be emailing out the Heat sign up link. Also remember that this Friday night, after the final heat, we are going to Good Neighbor Brew for CrossFit Wylie’s 5th Anniversary!...
by crossfitwylie | Mar 22, 2017 | WOD
WOD Mobility Couch Stretch – 2 min each Barbell Quad Roll – 2 min Ankle Mob – 2 min each Skill/Technique Work Power Clean + Push Jerk Conditioning 4 Rounds for Time: 20 Jumping Jacks 14 Mountain Climbers 8 Hang Power Cleans (115/75) 6 Ring...
by crossfitwylie | Mar 21, 2017 | WOD
WOD Conditioning 5 Rounds at a steady pace, NOT for time: 200m Run 15 Air squats 250m Row 5 Strict Hollow Pullups Strength E2MOM x 10 min: 2 Deadlifts (80-90%) + 6 Box Jumps Extra 4 sets: 8 hollow/arch kips on rings 4 strict chest to ring pullups 2 Ring MU Complete 2...
