by crossfitwylie | Feb 27, 2017 | WOD
WOD Warm-up/Skill Work 3 Rounds: 500M Row 6-10 Strict Pullups 2 sets of 2 Split Jerk (for quality) Conditioning 3 Rounds for Time: 30 Walking Lunges (35/20 DBs or KBs) 20 Wallballs (20/14) 10 Hollow rocks Extra After Conditioning BS: 70/4, 75/4, 80/3, 85/3, 90/2, rest...
by crossfitwylie | Feb 26, 2017 | WOD
WOD Conditioning 4 min. AMRAP 9 TTB 6 Thrusters (95/65) 30 DU Rest 1 min then Repeat Strength Clean: work up to 90% and complete 3 sets of 1 Clean + 1 FS Extra After Class Snatch: work up to 85% and complete 4 sets of 1 Snatch + 1 OHS 2 sets – 8 H/A kips w/...
by crossfitwylie | Feb 24, 2017 | WOD
WOD Strength Back Squat: EMOM x 10 min x 3 @70% Conditioning In teams of two, AMRAP in 12 minutes, alternating minutes: 9 V-Ups 4 Strict Pullups | R+ 1 Rope Climb *Athlete 1 does the 1st minute, athlete 2 does the 2nd minute, and so on… Extra Power Clean: 5 sets...
by crossfitwylie | Feb 23, 2017 | WOD
Schedule Reminder: 530AM / 830AM / 400PM Classes Only on Friday! If you’ve registered for the Open you are welcome to sign up for a Friday Night Lights Heat HERE!
by crossfitwylie | Feb 22, 2017 | WOD
The 7PM Class Thursday night will be part workout, part watch party for the announcement of the first Open workout, just FYI! WOD Mobility Trap Smash w/ Bar – 2 min e/side Delt/Shoulder Massage w/ LX Ball – 2 min each side Elevated Leg Static Hamstring...
by crossfitwylie | Feb 21, 2017 | WOD
WOD Conditioning 5 Rounds for Time: 15 Deadlifts (40%) 25 Abmat Situps Skill Use remaining time in class to practice HS Walks and/or Bar MU (kipping) Extra After Class: 12-9-6 DB Thrusters (50/35) C2B Rest 1:1 and...
