by crossfitwylie | Aug 19, 2016 | WOD
WOD Strength 3 min. Tabata Hollow Hold (if easy add rock) 3 min. Tabata Double KB Bent Row Hold Conditioning Teams of 2, alternating stations for AMRAP in 15 Min: 21 KB swings (55/35) 15 Wallballs (20/14) 9 Power Cleans (155/105) Extra Front Squat: 4 sets of 60/10...
by crossfitwylie | Aug 18, 2016 | WOD
WOD Strength Push Press: 60/4, 70/3, 80/2, 85/2, 90/2, 93/2 Conditioning 5 Rounds for Time (20 min cap): 10 Alt DB Snatch (45/25 | R+ 70+/40+) 20 Push Press 95/65 | R+ HSPU 30 Alt. Lunges in place | R+ w/ KB Extra Back Squat: Find Heavy Double for the Day *These Heavy...
by crossfitwylie | Aug 17, 2016 | WOD
WOD Strength 4 Sets of: 10 Strict Ring Dips 30-60 second L-hang 10 (5 e/arm) Seated Upside Down KB press Conditioning In teams of two, alternating complete rounds for AMRAP in 16 minutes: 150m Row 25 Abmat Situps 15 Box Jumps Mobility 2 min trap smash with LX ball...
by crossfitwylie | Aug 16, 2016 | WOD
WOD Strength Back Squat: Warmup, then 1 set of 20 If you did this last week, beat it. If not, then we are looking for 50-60%. Conditioning 20 min. AMRAP 200m Run 100m Walk 400m Run 100m Walk Extra Jerk w/ Pause in Dip + Jerk: Find Heavy 1+1, beat last week, then 3...
by crossfitwylie | Aug 15, 2016 | WOD
WOD Strength Clean Pull + Hang Clean + Clean: Find Max for Complex Conditioning “Fran” For time, 21-15-9 of: Thrusters (95/65) Pullups R+: Complete Fran as Rx, as quick as possible, then at the 10-minute mark, complete: 12-9-6 Thruster (115/75) C2B Extra...
by crossfitwylie | Aug 14, 2016 | WOD
WOD Snatch Pull + Hang Snatch + Snatch: Find Max for Complex with no misses The Snatch Pull should finish with the entire body extended and verticle, getting the head and shoulders as tall as possible, glutes/quads/calves active, with NO ARM PULL. Do NOT throw your...
