by crossfitwylie | Apr 7, 2016 | WOD
WOD Strength – Alternating Bench Press: 4×5 at medium weight DB Bent Over Reverse Fly: 4×10 DB Front Raise: 4×10 Conditioning 5 Rounds for Time (14 min cap): 20 Air Squats | R+ 10 Pistols 9 Deadlifts (185/115) | R+ (225/155) 8 HR Pushups | R+ Ring...
by crossfitwylie | Apr 6, 2016 | WOD
WOD Strength Hang Snatch: 60/3, 65/3, 70/3, 75/3*2 sets Conditioning EMOM for 15 minutes, alternate through: 10/8 Calorie Row 4 Wall Walks 25ft Dbl KB/DB OH Walking Lunge (45/25) Mobility 15 min coach/athlete choice Mobility or ROMWOD...
by crossfitwylie | Apr 5, 2016 | WOD
WOD Strength Push Press + Push Jerk + Split Jerk: 40/3+2+1, 45/3+2+1, 50/3+2+1, 55/3+2+1, 60/3+2+1 % of best jerk Conditioning 21-15-9 for time (7 min cap): KB Swings (70/53) C2B Pullups Extra Before – but in this order… Strict Press: 4 medium sets of 5...
by crossfitwylie | Apr 4, 2016 | WOD
WOD Strength Deadlift: 50/5, 60/5, 65/5, 70/5*2 sets, rest 90 sec No bouncing, controlled touch and go Conditioning 4 Rounds for Time: 700M Run (end of cul-de-sac) Rest 2 minutes during rest and after 4th round complete: 20 sec Hollow Hold + 20 sec Superman Hold...
by crossfitwylie | Apr 3, 2016 | WOD
“The wolf on top of the hill is not as hungry as the wolf still climbing the hill.” WOD Strength Front Squat: 60/6, 70/5, 75/4, 80/3, 85/3 Conditioning 4 Rounds for time (15 min cap): 8 KB Thruster (53/35) 35 DU 8 Burpee Box Jump Overs (24/20) rest 90 seconds Max...
by crossfitwylie | Apr 1, 2016 | WOD
WOD Strength Snatch: 5 sets of 3 reps @ 70%-75% Conditioning “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Extra – Before Clean and Jerk: 5 sets of 2 reps @ 70%-75% After: Get outside, throw a frisbee, do something...
