by crossfitwylie | Jan 2, 2017 | WOD
WOD Strength Clean: 15 minutes to work on pause Clean – 2 sec pause 2″ off floor Conditioning 5 rounds for Reps: 50 Seconds Row for Calories 10 Second Transition 50 Seconds Squat Clean Thrusters (135/95) 10 Second Transition 1 Minute Rest Extra 5 rounds...
by crossfitwylie | Jan 1, 2017 | WOD
WOD Strength Pause FS + Front Squat: 6 sets to find 2 rep max FS w/ 3 sec. pause in first rep Conditioning 20 min. AMRAP, in teams of two: 40 TTB 60 Wallballs (20/14) 40 Kettlebell Swings (53/35) *Evey 5 minutes, starting at zero, both partners run 200M Extra 10 min....
by crossfitwylie | Dec 30, 2016 | WOD
WOD Conditioning In teams of two, 18 min. AMRAP, alternate rounds: 3 Power Snatch (135/95) 12 C2B Pullups 12 HR Pushups R+ In teams of two, 18 min. AMRAP, alternate rounds: 3 Full snatch (start at 135/95 and 20/10 each round) 6 Ring MU 30 ft. HS walk Midline/Strength...
by crossfitwylie | Dec 29, 2016 | WOD
WOD AMRAP in 3 min: 5 HSPU 10 Deadlifts, 135/95 15 box jumps, 24/20 Rest 2 min AMRAP in 3 min: 10 HSPU 15 Deadlifts, 185/115 15 box jumps, 24/20 Rest 2 min AMRAP in 3 min: 15 HSPU 20 Deadlifts, 205/135 15 box jumps, 24/20 Rest 2 min AMRAP in 3 min: 20 HSPU 25...
by crossfitwylie | Dec 28, 2016 | WOD
WOD Mobility Psoas Smash – 2 min LX Ball Hamstring Smash – 2 min e/side Lat Foam Roll – 1 min e/side Skill 4-5 sets: (on PU bar) 5 sec L-sit hold 10 flutter kicks in L-sit 10 Straddle kicks in L-sit 5 sec. L-sit hold *After every set complete max...
by crossfitwylie | Dec 27, 2016 | WOD
We have a couple of hoodies in each size available! First come first serve. WOD Strength Front Squat: EMOM for 11 min – 2 reps at 75-85% Conditioning AMRAP in 4 rounds, of 3 min on, 2 min off: 21 Wallballs (20/14) 15 Pullups 9 Burpee Box Overs *pickup each...
