by crossfitwylie | Aug 5, 2016 | WOD
WOD In teams of two, one partner working at a time, 3 rounds for time: 800m Run (run together) 20 Pullups | R+ C2B 20 Hollow Pushup | R+ HSPU 20 Wallballs (20/14 | R+ 12/10 ft target) Extra Max Day!!!- Post your PRs to Instagram and tag @crossfitwylie and...
by crossfitwylie | Aug 4, 2016 | WOD
WOD Strength 3 sets: 10 e/s DB strict single arm press (R=1, L=2) 10 Crossover Revers Fly (hold ext. 1 sec each rep) 10 DB bench press 10 Strict TTB Conditioning 4 rounds for total time: 200M Run 10 Hang Power Cleans (115/75) 10 Front Squats Extra Before Bench Press:...
by crossfitwylie | Aug 3, 2016 | WOD
WOD Strength Alternating for 4 Sets: Front Rack Lunges x 8 e/l heavy but vertical torso *Hollow/Arch on PU bar x 8ea – hold each pos for 3 sec *Very important to focus on long tight lines, active glutes. Conditioning Death by Burpee Over Box (24/20 stepping...
by crossfitwylie | Aug 2, 2016 | WOD
WOD Strength Power Snatch 60/4, 70/4, 80/3, 90/2×2 sets % of Power Snatch Conditioning 5k Row Midline 4 sets of 12 Horizontal Ring Rows – weighted as able 4 min. Tabata Hollow Hold or GHD situp Hold at Parallel Extra Before FS: Work up to 85% for 3 sets 1...
by crossfitwylie | Aug 1, 2016 | WOD
WOD Strength Clean and Jerk: Work to a heavy double for the day Conditioning 5 Rounds for Time (20 min cap): 10 Burpees 8 Thrusters (95/65) 50 Double Under’s If you are working on double under’s, scale to a number that keeps total time jumping less than 2...
by crossfitwylie | Jul 31, 2016 | WOD
Just a heads up, the computer kiosk is down. Please use the Wodify phone app or the gym iPad to sign in and post results until the replacement arrives. WOD Strength Front Squat: 85/2 x 4 sets Conditioning AMRAP in 18 Minutes: 20 Goblet Squats (53/35) 30 KB Swings...
