by crossfitwylie | Aug 28, 2016 | WOD
WOD Strength Hang Snatch: 12 min to work on technique in sets of 3 Conditioning For time (16 min cap): 25 Double Unders 30 Wallballs (20/14) 12 Hang Power Cleans (135/95) 25 Double Unders 20 Wallballs (20/14) 9 Hang Power Cleans 25 Double Unders 10 Wallballs (20/14) 6...
by crossfitwylie | Aug 26, 2016 | WOD
WOD For Time, in teams of two: 700M Farmers/Overhead Carry * 60 Air Squats Each | R+ 20 Alt Pistols ** 200M Relay Sprint *One partner Farmers Carry (53/35), other partner Overhead Carry (45/35 plate), trade off as often as you want. Every time you switch, both do 6...
by crossfitwylie | Aug 24, 2016 | WOD
WOD Strength/Skill 4 Sets: 20-30 Second Wall Walk to Nose-to-Wall Hold 5 Supinated Grip Pull-up w/ 3 Sec Negative Conditioning For Time: 30 Man Makers (30+/20+) Mobility 2 min e/l Quad Barbell Smash 1 min e/l Low Dragon...
by crossfitwylie | Aug 23, 2016 | WOD
WOD Strength Back Squat: Warmup, then 1 set of 20, Heavier than last week Conditioning For Time (25 min cap): 1000M Row 30 Abmat Situps 600M Run 30 Abmat Situps 400M Run 30 Abmat Situps 200M Run 30 Abmat Situps Extra Jerk Dip + Jerk: 5 singles at max from...
by crossfitwylie | Aug 22, 2016 | WOD
WOD Strength Clean Pull + Hang Clean + Clean: 4 sets @ 90% of max from last week Conditioning For Times: 15-12-9 (5 min. cap) Overhead Squats (95/65 | R+ 115/75) Pullups | R+ C2B Pullups Rest 2:1, then repeat. Extra Deadlift – work up to 70-80% then… 1 rep...
by crossfitwylie | Aug 21, 2016 | WOD
READ: The Sugar Albatross WOD AMRAP in 21 minutes: 25 Calorie Row 25 Box Jump Overs (24/20) 25 Deadlifts (185/125) 25 Wall-balls (20/14) 25 Ring Dips 25 Wall-balls 25 Deadlifts 25 Box Jump Overs 25 Calorie Row Extra Front Squat: 3 sets of 4 at 90% of 3RM from last...
