by crossfitwylie | Mar 31, 2016 | WOD
CF4CF Tonight is the last night for early CF4CF registration. The prices go to full price tomorrow! SIGN UP HERE WOD “15.5 + 16.5” 21-18-15-12-9-6-3 for Time: Row for Cal Trusters (95/65) Burpees Over Bar Strength Back Squat: 3 sets of 6 @ 75%...
by crossfitwylie | Mar 30, 2016 | WOD
WOD Strength Deadlift: 5 sets of 3 @ 70% use use steel or come to a complete stop every rep, no bouncing Conditioning AMRAP in 8 minutes: 200M Run 20 Wallballs (20/12) Use lanes marked by plastic for all wall exercises. Mobility -Hamstring LX Ball Smash 1 min e/s...
by crossfitwylie | Mar 29, 2016 | WOD
WOD Strength Clean and Jerk: 4 sets of 2 @ 75% then Clean Pull:4 sets of 2 @ 100% Conditioning In teams for 3, complete three 1000M rows each, as fast as possible. Extra Bench Press: 70/6*4 sets no rest Strict Pullup: max reps in 20 sec rest 60 sec 3 min. Freestanding...
by crossfitwylie | Mar 28, 2016 | WOD
WOD Strength Front Squat: 3 sets of 5 @ 70% Conditioning 5 Rounds for Time: 10 Clean & Jerks (95/65) 10 Pullups Extra Blocks Above Knee: Snatch: 75/3*4, rest 90 sec Snatch Pull from Blocks Above Knee: 100/2*4 sets, rest 60 sec E2MOM for 12 min: 2 MU + 3 ring dips...
by crossfitwylie | Mar 27, 2016 | WOD
WOD Strength Power Snatch: Work up to Heavy Double (Touch and Go) Conditioning 3 Rounds for Time: 600M Run 25 Burpees 50 Double Unders Extra We will take it a little easy for now and ease back into more and more work. For today work on a skill, something technical...
by crossfitwylie | Mar 25, 2016 | WOD
The Open is over. Time to get strong. WOD Strength Strict Press: 3 heavy sets of 7 no rest Ring Rows: 20 sec max rep with feet elevated above hips rest 60 sec Conditioning In teams of two, AMRAP in 20 min: 200M Run 12 Overhead Squats (95/65) 24 Double...
