by crossfitwylie | Jan 30, 2017 | WOD
WOD Conditioning 4 Cycles of 3 min on / 3 min off for AMRAP: 12 Power Cleans (135/85 | R+185/125) 10 Alt Walking Lunges (135/85 | R+185/125) Max Cal Row in Remaining Time | R+ Bike Go in wave’s if needed, bike is an option for Rx as well. After Conditioning...
by crossfitwylie | Jan 29, 2017 | WOD
Ascent Whey and Casein go on sale Monday! They will be visiting us the next couple of days (Monday’s evening classes, and Tuesday’s morning classes). They will be handing out samples, explaining the benefits of using protein, explain why they are the best...
by crossfitwylie | Jan 27, 2017 | WOD
WOD Skill 8 Min of Practice freestanding tripod position, if mastered work on freestanding HS Progression: Wallwalk to HS>Tripod on wall>HS on wall>Free Tripod> Free HS Hold/Walk Strength In teams of 2, AMRAP in 25 min: 30 OHS (95/65) 20 Burpees 30 Cal Row...
by crossfitwylie | Jan 26, 2017 | WOD
WOD Warmup/Skill 3 Rounds at a Steady Pace 20 Hollow Rocks 20ft. Banded Monster walk e/direction 12 Alt. Pistols Conditioning For time: 10-9-8…3-2-1 Pullups Wall-balls (20/14 | R+ 11ft target) +After Each Round: 10 Strict Pushups | R+ 5 HSPU Extra After Metcon:...
by crossfitwylie | Jan 25, 2017 | WOD
WOD Mobility Forearm Smash w/barbell 2 min each Quad Smash w/ barbell 2 min each Banded Shoulder Stretch 1min each Strength 4 sets: 60 sec. Plank hold (weighted as able) 15 GHD Hip Extensions Conditioning In teams of 3, rotate through the stations for AMRAP in 12...
by crossfitwylie | Jan 24, 2017 | WOD
WOD Strength Split Jerk w/ 2 sec. pause in dip and catch: 6 sets of 2, heavy but perfect no misses Conditioning AMRAP in 15 min: 10 Power Snatch (75/55) 12 Toes-to-Bar 8 OH Lunges in place (75/55) Extra 12 min. to find max 2 rep 1 and 1/4 Back squat 10 min. EMOM E- 30...
