by crossfitwylie | Sep 4, 2016 | WOD
Monday Schedule: 9AM & 10AM Classes 8AM Open Gym WOD “Becky” For Time: 800M Run 30 Squat Snatches (95/65) 400M Run 30 Hang Power Cleans (95/65) 200M Run 30 Back Squats (95/65) 400M Run 30 Push Ups 800M Run 30 Pull Ups If you don’t know the backstory behind...
by crossfitwylie | Sep 2, 2016 | WOD
MONDAY LABOR DAY SCHEDULE: 9AM & 10AM ONLY WOD Skill 3 Sets: 8 Alt. Pistols 3 Hollow/Arch Swings + 3 T2B + 3 C2B Modify Pistols with Single Leg Box Squats or weighted step ups. If you don’t have unassisted PU just work on your Toes-to-Bar. Conditioning In...
by crossfitwylie | Sep 1, 2016 | WOD
WOD Strength Bench Press: 5 sets of 5, building to a heavy set Conditioning 4 rounds for Max Reps: 60 sec Max HR Pushups | R+ Ring Dips 45 sec Rest 60 sec Max 25ft Shuttle Run 45 sec Rest 60 sec Max Burpee Pullups | R+ Rope Climb 45 sec Rest We may have to split into...
by crossfitwylie | Aug 31, 2016 | WOD
WOD Strength 3 sets: 12 KB Strict Press AHAP 12 Hollow/Arch Swings 12 V-Ups Conditioning In Teams of two one partner working at a time: AMRAP in 6 minutes: 50 Abmat Situps 50 Hang Power Snatch (75/55) In remaining time: partner A does max row for Calories Rest 1 min...
by crossfitwylie | Aug 30, 2016 | WOD
WOD Strength Back Squat: 3 sets of 10 at 60% w/ 90 second rest Conditioning AMRAP in 7 minutes of: 200M Laps AMRAP in 4 minutes of: 8 Toes to Bar 8 Front Rack Lunges (95/65) AMRAP in 7 minutes of: 200M Laps No rest between AMRAPs. Each time you complete a run, or a...
by crossfitwylie | Aug 29, 2016 | WOD
WOD Strength Deadlift: 6 sets of 5 touch and go, build throughout Conditioning 4 rounds for time (20 min cap): 6 Burpees to 6″ Target 100m Sprint 4 Burpees to 6″ Target 100m Farmers Carry (55/35) 2 Burpees to 6″ Target 2 Minute Rest Extra Strength...
