by crossfitwylie | Feb 20, 2017 | WOD
WOD Conditioning 6 Rounds for Time (20 min cap): 200M All Out Sprint 10 Toes to Bar 20 Double Unders *Rest 2 min. after each round Strength 4 Front Squat + 2 Power Jerk: 6-8 sets building to heavy but perfect weight (or lifts from extra) Extra 6 sets -6 kipping HSPU...
by crossfitwylie | Feb 19, 2017 | WOD
WOD Conditioning 25 Min. Clock – Every 5 min. perform: 15 Burpees Over Bar 12 OHS OHS (95/65) 7 C2B Pullups *rest the remaining time of each round *Record slowest time Strength 4 min. Tabata – Hollow rocks Extra After Conditioning 14 min. EMOM E- 4 H/A...
by crossfitwylie | Feb 17, 2017 | WOD
WOD Conditioning In teams of 2, AMRAP in 25 minutes: 50 Toes to Bar 40 Kettlebell Swings (53/35) 30 Power Snatches (75/55) 20 DB Push Press (50/35) 200M Run (as team) R+ Solo, AMRAP in 15 Min: 50 TTB 40 Cal Row 30 Power Snatches (75/55) 20 HSPU (open standard) 100 ft....
by crossfitwylie | Feb 16, 2017 | WOD
Reminder – Don’t Miss the Nutrition 101 Class Saturday at 8AM! Also, no training will be allowed during the Nutrition Class. Come learn with us instead! WOD Conditioning In teams of two, AMRAP in 18 minutes: 30 Wallballs (20/14) 50 Double Unders 12 Strict...
by crossfitwylie | Feb 15, 2017 | WOD
WOD Mobility 5 min quad foam roll 3 min bent over shoulder stretch off rack Conditioning AMRAP in 20 minutes: 10 Burpees 100′ DB Farmers Carry (50/35) 100′ Shuttle Run *Carry & Shuttle Run in 4×25′ segments. Use DB or KB for...
by crossfitwylie | Feb 14, 2017 | WOD
Wednesday is the last day to order a 2017 Open Shirt! WOD 4 Rounds for Time 200M Run 15 Deadlifts (135/95) 9 Hang Clean and Jerks R+: Rd.1 – 135/95, Rd.2 – 155/105, Rd.3 – 185/115, Rd.4 – 205/125 Extra EMOM for 14 min: E- 8 back rack reverse...
