by crossfitwylie | Aug 12, 2016 | WOD
WOD Conditioning In teams of two, 4 Rounds for time: 20 Front Squats From the Floor (135/95) 16 Shoulder to Overhead 30 Cal Row/Bike Alternate Row/Bike Each Round Extra Snatch: Find 2 rm max for the day -every 90 sec. Clean & Jerk: Find 2 rm max for the day...
by crossfitwylie | Aug 11, 2016 | WOD
WOD Strength 5 Supersets: 12 Seated DB Press, AHAP 1 Legless Rope Climbs or 5 Strict Pullups Conditioning 5 Rounds for Time (20 min cap): 10 Burpee Over Bar 20 Wallballs (20/14) 5 Squat Snatch (115/75) Extra Bench Press: 6 sets of 3 at 90% of last week’s...
by crossfitwylie | Aug 10, 2016 | WOD
None of it would have happened without his support. Happy Birthday, Dad! WOD Skill “CrossFit Wylie Olympic Trials” – 500M Row For Time – Max Medball Toss (3 Attempts | 20/14) – Max Broad Jumps (3 Attempts) – 1000M Bike For Time...
by crossfitwylie | Aug 9, 2016 | WOD
WOD Strength Push Press: Find 3RM Conditioning Choose between: Rx: 200M Sprint x 6 1 minute walking rest between intervals Try to keep every interval within 10 sec of the first. Record time for each interval. -or- R+: 400M Sprint x 6 2 minute walking rest between...
by crossfitwylie | Aug 8, 2016 | WOD
WOD Strength Deadlift: Work up to 70% then: 70/6, 75/5, 80/4, 85/2, 90/1 x 3 sets Conditioning 5 Rounds for Time (20 min cap): 16 Burpees 32 Abmat Situps 16 Front Rack Lunges (75/55) Extra Clean Pull + Hang Clean + Clean: 7 sets every 2 min. building to a heavy set...
by crossfitwylie | Aug 7, 2016 | WOD
WOD Strength Front Squat: Work to heavy but PERFECT single Looking for virtuosity, flat feet, knees in a good position, great depth, flat back. Conditioning “Helen” 3 Rounds for Time 400m Run 21 KB Swings (55/35) 12 Pullups Extra Snatch Pull + Hang Snatch...
