by crossfitwylie | Mar 16, 2016 | WOD
WOD Mobility/Flexibility – Test close grip OHS therapy – 1 min. e/arm tricep mash w/ barbell on rack – 90 sec. each side- side and lats foam roll (be aggressive, this will hurt but loosen it up!) – 10 perfect dead bugs...
by crossfitwylie | Mar 15, 2016 | WOD
WOD Strength EMOM x 10 min: odd min- 10 Hollow Rocks even min- 3 TNG Deadlifts starting at light weight and ascending to something is tough on last set only but still moves with speed Conditioning Reverse Tabata (10 sec on, 20 sec off) x 8 Rounds: Row for Calories...
by crossfitwylie | Mar 14, 2016 | WOD
WOD Conditioning AMRAP in 7 min: 20 OHS (95/65) 10 Burpee Over The Bar 7 Pullup | R+ 4 MU Rest for 2 minutes: AMRAP in 5 minutes: 12 Thrusters (95/65) 6 Box Jumps (36/30) Extra – After EMOM x 8 min: Power Jerk + Jerk to heavy for the complex rest 4 min EMOM x 8:...
by crossfitwylie | Mar 13, 2016 | WOD
WOD 16.3 Makeup/Repeat -or- Strength EMOM x 10 min: odd- 3 heavy weighted pullups even- 15 sec HS Hold Conditioning 5 Rounds: 15 Kettlebell Swings 15 T&G Clean and Jerks (95/65) 15 Toes to Bar 1 minute rest between rounds Extra EMOM x 8 min: 1 Snatch Pull + 1...
by crossfitwylie | Mar 12, 2016 | WOD
WOD 4 Rounds in teams of two: 300m Run 15 Cleans (full squat, 135/95) 40 Abmat Situps One person working at a time, run together. Extra (Before) EMOM x 6 min: Power Clean + Thruster: 2+2 Every 60 sec x 6 min: 2 FS @...
by crossfitwylie | Mar 10, 2016 | WOD
The Big Move! We passed inspection and received the keys to the new place today! The move will take place Friday the 18th – Sunday the 20th. That weekend we will have a limited schedule and the Saturday WOD will be an AMRAP of loading and unloading equipment....
