SAT04JUN2016

by | Jun 3, 2016 | WOD

9AM CLASS ONLY ON SATURDAY CrossFit Allen’s Grand Opening Starts at 10AM and Everyone is Invited! WOD Strength Snatch + Hang Snatch + OHS: In 12 minutes find max complex without dropping the bar   Conditioning In teams of two, alternating stations for AMRAP...

FRI03JUN2016

by | Jun 2, 2016 | WOD

WOD Strength Close Grip Bench Press: 6 sets of 8 building to a heavy set Conditioning 5 Rounds: 20 Wallballs (20/14) 10 Over the Box Jumps (24/20) 1 minute rest Extra Alternating: Ring Dip, weighted as able: 3×8, strict Bent row: 3×8+max hold at chest after...

THUR02JUN2016

by | Jun 1, 2016 | WOD

Join the party at CrossFit Allen this Saturday to celebrate their Grand Opening! Saturday, CrossFit Wylie will only have a one class at 9AM. WOD Strength/Skill 4 Rounds 15-20 Russian KB Swings (70/53) Max Effort L-Sit on Parallettes/Rings/or Dip Bars Conditioning...

WED01JUN2016

by | May 31, 2016 | WOD

WOD Strength Back Squat: E2MOM: 60/8, 70/6, 75/4*2, 80/2*2, 85/1*2 Conditioning In teams of two, alternate stations for AMRAP in 15 minutes: 20 Calorie Row 15 Toes to Bar Working at the same time, both partners must complete their station before switching and starting...

TUE31MAY2016

by | May 30, 2016 | WOD

Be sure to log your Murph results in Wodify! WOD   Strength Banded Deadlifts: Use 60% of best DL in weight + band: -12 min. every 90 sec. perform 4 DL Conditioning 8 Rounds for Time: 100M Sprint 7 Hang Power Cleans (135/95) 7 Shoulder to Overhead (135/95)...