by crossfitwylie | Oct 16, 2016 | WOD
WOD Strength Front Squats: In 10 min work to 3RM for the day Conditioning AMRAP in 12 Min: 6 Toes-to-Bar 8 HR Push-ups 10 Goblet Squats (70/55) EXTRA Strength Snatch Pull + Low Hang Snatch: all sets 1+1 50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4 *every 90 sec. Skill 5...
by crossfitwylie | Oct 14, 2016 | WOD
WOD In teams of two, for time: Buy-in: 400M Run then… 8 Rounds of: 24 Wallballs 12 C2B Pullups | R+ 6 MU then… Buy-out: 400M Run Run together, break reps as desired. EXTRA Strength In 12 min. Work to max hang snatch + full snatch Rest 2 min. THEN at 14min....
by crossfitwylie | Oct 13, 2016 | WOD
WOD Strength Push Press: 5 sets of 3 working to heavy set Conditioning AMRAP in 2: 10 Burpees over Bar 10 Deadlifts (155/105) Rest 2 min AMRAP in 3: 12 Burpees over Bar 8 Deadlifts (185/125) Rest 2 min AMRAP in 4: 14 Burpees over Bar 6 Deadlifts (225/155) Rest 2 min...
by crossfitwylie | Oct 12, 2016 | WOD
WOD Strength 5 Sets EMOM: E- 8 Ring Rows + 8 V-ups O- 10 Diamond Pushups (hands make diamond shape on ground) Conditioning Rowling Challenge In groups of 2 (or 3 if needed) play 10 frames of Rowling, with 250 Meter frames. Rowling is a game that uses a similar format...
by crossfitwylie | Oct 11, 2016 | WOD
WOD Strength Pause Back Squat (3 sec) + Back Squat: 12 minutes to find max Conditioning 18 min. AMRAP 400m run 2x30ft Bear Crawl Shuttle 21 Kettlebell Swings (53/35) 2x30ft Lunge Shuttle *30ft down + 30ft back = 1 shuttle EXTRA Strength 3 Sec Jerk Dip Hold + Power...
by crossfitwylie | Oct 11, 2016 | WOD
WOD Strength Deadlifts – Warmup to 80% and perform 1 rep every 30 sec. for 8 min. *If easy add 3″ deficit (only if you can maintain position) Conditioning In teams of two, 6 Rounds each for time, alternating complete rounds: 9 T&G Power Cleans (135/95)...
