by crossfitwylie | Nov 7, 2016 | WOD
Extra”You don’t need a harder workout. You need to work harder.” -Tommy Hackenbruck, CrossFit Games Team Champion We provide time caps and suggested scaling options to help you optimize the workout, and your results. It’s not about making the...
by crossfitwylie | Nov 6, 2016 | WOD
WOD Strength Front Squat: 6 sets building to heavy/smooth 2 rep for the day Conditioning AMRAP in 12 Minutes 10 Burpees Over Box (24/20) 2 C2B Pullups | R+ Bar MU *add 2 PU / Bar MU each round (4,6,8, etc…) Extra Strength Snatch EMOM – Starting w/ 50% of...
by crossfitwylie | Nov 4, 2016 | WOD
Conditioning “CrossFit Liftoff Event 3” AMRAP in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 35-lb. barbell and 20-in. box EXTRA Strength A) 4 sets of 3: front rack sotts as...
by crossfitwylie | Nov 3, 2016 | WOD
WOD Strength Shoulder Press: Build to 5RM Conditioning For time: 100 Thrusters (95/65 | R+ 115/80) *Every time you drop the bar break = 10 Deadlifts EXTRA Strength FS: 10 min. to find 2rm w/ 3 sec. hold in bottom of 1st rep Skill A) 3 sets of 5 e/side -Handstand leans...
by crossfitwylie | Nov 2, 2016 | WOD
WOD Mobility Foam Roll T-Spine 1 Min Stretch T-Spine on Foam Roller 1 Min IT Band Roll 1 Min E/Side Strength/Skill 4 Supersets: 8 e/arm Single Arm Russian KBS 6L/6R Banded Monster Walks 1 Min Plank (add weight as able) Conditioning For Total Time: Rx: 6x300M Sprint...
by crossfitwylie | Nov 1, 2016 | WOD
WOD Strength Pause Jerk: 3 sec. pause in dip and receiving position *build to heavy single, no misses Conditioning “Death by Shuttle Run” 10M down + 10M back = 1 rep and / or… “Death by Calories” Calorie Row – Start at 3 Cal add 1...
