by crossfitwylie | Sep 11, 2016 | WOD
WOD Strength Hang Clean: Every 2 min – 60/4, 70/3, 80/3, 85/2, 88/1, 92/1×2 singles Conditioning AMRAP in 18 minutes: 20 OHS (95/65 | R+ 115/85) 20 Pullups | R+ C2B 20 Deadlifts (95/65 | R+ 115/85) 20 Abmat Situps | R+ GHD Situps 300m Run EXTRA Strength...
by crossfitwylie | Sep 8, 2016 | WOD
WOD Strength Bench Press: 5 sets of 6 at 90% of last weeks 5RM Conditioning AMRAP in 18 minutes, in teams of two alternating complete rounds: 8 Power Cleans (115/75 | R+ 135/95) 8 Cal Row 8 Pullups | R+ C2B Extra Strength Back Squat, every 2 min: 60/2, 70/2, 80/2,...
by crossfitwylie | Sep 8, 2016 | WOD
WOD “Bowen” Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical...
by crossfitwylie | Sep 7, 2016 | WOD
WOD Strength Farmers Carry: 4 x 50M, build in weight use farmer bars – between each set complete 10 box jumps, rest as needed Conditioning Every 4 minutes for 4 rounds, record time for each round: 20 Slamballs (20/12) 20 Wallballs (20/12) 100M Sprint Mobility...
by crossfitwylie | Sep 6, 2016 | WOD
WOD Strength Front Squat – every 2 min: 60/5, 70/3, 80/3, 85/2, 90/2*2 sets Conditioning For Time (20 min cap): 400M Run 15 Pullups | R+ C2B 15 Push Press (95/65 | R+ 115/75) Rest 60 Seconds 300M Run 12 Pullups 12 Push Press Rest 60 Seconds 200M Run 9 Pullups...
by crossfitwylie | Sep 5, 2016 | WOD
WOD Strength Clean & Jerk: 60/3, 70/3, 80/2, 85/2, 88/2, 90/2 Conditioning 4 Rounds for Time of 8-6-4 Deadlifts (225/155) Burpees Over Bar 2 min rest between rounds. Scale to 60% or less. Extra Skill 4 supersets… rest as needed: 4 Strict HSPU Facing wall 6...
