by crossfitwylie | Jun 17, 2016 | WOD
WOD Strength Back Squat: Every 60 sec complete 3 reps @ 75% x 6 sets Conditioning In teams of 2, one person working at a time, split reps as desired for AMRAP in 20 min: 15 Hang Power Snatch (95/65) 20 Burpees 400M Run Run Together Extra Snatch – every 90 sec.:...
by crossfitwylie | Jun 16, 2016 | WOD
Still a few spots available for the Weightlifting Seminar on Saturday INFO HERE WOD Strength Bench Press: In 6 sets find 3rm Conditioning 5 Rounds (20 min cap): 7 Strict Pullups | R+ 3 Rope climbs 12 Russian KBS (70/55) | R+ 20 Reps 15 Pushups | R+ 15 Ring dips 1...
by crossfitwylie | Jun 15, 2016 | WOD
WOD Movement Prep 1 min e/s Ankle Mob 2 min total Banded Shoulder Mobility Metcon In teams of 3, alternating stations for max reps in 5 rounds: 1 Minute Row for Calories 1 Minute Overhead Squats (heavy but perfect) 1 Minute Rest One person at each station, rotating...
by crossfitwylie | Jun 14, 2016 | WOD
WOD Strength 6 Sets (15 min) -10 KB strict press building to heaviest possible -6 strict hollow chin-ups Conditioning For Time (30 min cap): 4 Rounds of: 700M Run 21-15-12-9 Toes to Bar Then: 50 Burpee Cashout The entire piece is timed. Do 4 rounds, then 50 burpees...
by crossfitwylie | Jun 13, 2016 | WOD
WOD Strength Deadlift 6 sets of 6 to max for the day Rest 2 min. b/n sets Conditioning 5 Rounds for Time (20 min cap): 16 Jumping Lunges (8 e/s) 16 Kettlebell Swings (53/35) 16 Wallballs (20/14) 1 Min Rest Extra Block @ above knee: Clean + Jerk Dip: 60/3+1, 70/3+1,...
by crossfitwylie | Jun 12, 2016 | WOD
WOD Strength 4 x 8 – Strict toes to bar 2:00 min. tabata Ground Windshield Wipers 2:00 min. tabata Hollow Plank holds Conditioning 18 min. AMRAP 200m KB Run (53/35) 20 Thrusters (95/65) 200m Run (no weight) 20 Burpees Carry KB anyway you want. Extra Blocks @...
