by crossfitwylie | Jul 8, 2016 | WOD
WOD In teams of two, one person working at a time, AMRAP in 20 minutes: 40 Russian KB swings (70/55) 30 Push Ups | R+ HSPU 200M Run with KB *Every 2 min. starting at zero = 1 Squat Clean Thruster each person (135/95) Run together, carry one KB anyway you want, use...
by crossfitwylie | Jul 7, 2016 | WOD
WOD Strength 3 Sets: 12 Bent Over Rows 12 Hollow Push-ups (Rings if able) 12 KB/DB front Raises Conditioning In Teams of 4, 4 Rounds For Time of: 18/15 Cal Row 10 Bench Press (135/95) 3 Wall Walks 9 Burpee Box Overs (24/20) One athlete at each station. Rotate only...
by crossfitwylie | Jul 6, 2016 | WOD
WOD Strength 4 Sets of: 5 Strict Pullups – Weighted as able 15 Hollow Rocks (or 30 second hold for modified) Conditioning 4 Rounds for Time: 10 Thrusters (53/35) 10 Front Rack KB Lunges (in place) 25 Abmat Situps Mobility Couch Stretch – 2 min ea IT Band...
by crossfitwylie | Jul 5, 2016 | WOD
Newest addition to the CrossFit Wylie family! WOD Strength Split Jerk: 12 minutes to find heavy set of 3 or work on technique Conditioning 3 Rounds for Time (20 min cap): 600m Run 40 Wallballs (20/14) Extra FS: Work up to heavy set of 3 and then complete 3 more sets...
by crossfitwylie | Jul 4, 2016 | WOD
WOD Strength Clean + Low Hang Clean: Work to a heavy load, then complete 3 sets of 2 at same weight. Conditioning AMRAP in 20 Minutes: 20 Russian KB swings (53/35) 5 Box Jumps (24/20) 10 Alt KB Snatch (53/35) 10 Burpees 2 min Rest Extra Before Conditioning Cleans...
by crossfitwylie | Jul 3, 2016 | WOD
4th of July Schedule Reminder: 830AM CrossFit 930AM Open Gym 1100AM CrossFit WOD “Badger” In Honor of Navy (SEAL) Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 3 Rounds for Time (40 min cap): 30 Squat...
