by crossfitwylie | Jan 23, 2017 | WOD
Registration is now Open! WOD Strength Clean from Power Position: 6 sets of 2, heavy but perfect no misses Conditioning 3 Rounds for time, 1 round = 7-5-3 Thruster (50-60% of FS) C2B PU Strict Pushups *Rest 90 sec after each round, 15 min cap R+ 4 rounds for time, 1...
by crossfitwylie | Jan 22, 2017 | WOD
WOD Strength FS: 8 min. EMOM – 2 FS @ 70-75% Conditioning 4 Rounds for AMRAP – 4 min. on/2 min. off: 9 Deadlift (185/125) 12 Burpee Box Overs (24″/20″) 9 Cleans (any style, same weight as DL) Extra *Pick-up where you left off 4 min. EMOM...
by crossfitwylie | Jan 20, 2017 | WOD
WOD Strength 12 min technique work on Snatch or Clean *use this time to work on the same movement and weight you are going to use during the metcon Conditioning 10 min. climb the ladder: 1 Strict Pullup 1 Full Clean (135/95) 2 Strict Pullup 2 Full Clean (135/95)...
by crossfitwylie | Jan 19, 2017 | WOD
WOD Strength 8 sets: 3 Weighted Pushups 8 KB Bent Over Rows Conditioning AMRAP in 5 minutes: 15 KBS (53/35) 10 Burpees 5 OHS (95/65) Rest 2 min, and repeat Extra 5 sets -Work up to 5rm weighted dip 6 min. EMOM E-30 sec. hollow hold on bar O-10 jerk grip OHS w/ empty...
by crossfitwylie | Jan 18, 2017 | WOD
WOD Mobility (before warmup) Medball OH Stretch 1 min Quad + IT Foam Roll 4 min Lat Foam Roll 1 min e/side Trap Smash w/ BB 1 min e/side Delt Smash on Wall w/ LX Ball 1 min e/side Endurance 2 Rounds for Total Distance 3 min Assault Bike 3 min Run (200M laps) 3 min Row...
by crossfitwylie | Jan 17, 2017 | WOD
Registration for 2017 CrossFit Open is live! Sign up now. WOD Strength Back Squat: EMOM for 8 min – 3 @ 72% Conditioning 5 rounds – 2:00 min. on/2:00 min. off 8 Pullups | R+ C2B Pullups 8 Goblet Squats (53/35) | R+ Alt. Pistols 8 Hang power cleans (115/75)...
