by crossfitwylie | Mar 6, 2017 | WOD
WOD Conditioning AMRAP – 7 rounds – 1 min on/1 min off: 6 UB Toes to Bar | Rx UB 3 Ring MU 6 Overhead Squat (95/65) Max Burpees Over Bar in Remaining Time Strength Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets, rest 90 sec between sets Extra (After) 4...
by crossfitwylie | Mar 5, 2017 | WOD
WOD Strength Hang Snatch: 5 sets of 2 at 75%-85% Conditioning For Time: 3 Rounds; 3 Man-Makers (50/35) 10 Pullups Rest 2 minutes then do another 3 rounds Extra 3 sets on rings – 5 sec. hollow hold/5 sec. arch hold x 3 *3 count as you transition to arch from...
by crossfitwylie | Mar 3, 2017 | WOD
WOD Strength Back Squat: 70/3 x 6 sets Conditioning In teams of two for Max Calories, 3 Rounds – for AMRAP, Partner 1 60 seconds / Partner 2 60 seconds at each station: Cal Bike Box Jump Overs Pushups Partner 1 does 60 seconds then partner 2 does 60 seconds then...
by crossfitwylie | Mar 2, 2017 | WOD
FRIDAY SCHEDULE: 530AM / 830AM / 400PM Friday Night Lights HEAT SIGNUP for Open Competitors WOD – 17.2
by crossfitwylie | Mar 1, 2017 | WOD
WOD Mobility Glute Smash 4 min Lat Smatch 4 min Couch Stretch 2 min e/side Overhead Support Stretch (box or bar in rack) 2 min Conditioning EMOM for 15 min: 1) 15 Russian KBS 2) 15 Burpees 3) 45 Double Unders then 800M Run (not for...
by crossfitwylie | Feb 28, 2017 | WOD
WOD Conditioning 4 Rounds for Time: 200M Run 8 Push Press (115/75) | R+ HSPU 6 Pullups | R+ C2B Strength Bench Press: 5 sets of 3, building Extra 2 sets: 50 ft. single arm OH carry – AHAP w/ locked arm EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts...
