by crossfitwylie | Mar 9, 2016 | WOD
WOD Mobility 5 minute Foam Roller with emphasis on Quads/Calves/IT Band/etc. 5 minute Leg Stretch (Hamstrings/Couch Stretch/Groin/etc) 5 minute Overhead Mobility Band Stretches 15 e/s Monster Walk + 15 Squats (us new slingshot bands around knees) Conditioning At...
by crossfitwylie | Mar 8, 2016 | WOD
WOD Strength EMOM x 10 min: odd min- 15 sec max reps strict press @ 50% w/ DBs even min- Deadlift Clusters: 2.2.2 @ 60%, doubles are TNG, rest 10 sec between doubles Conditioning In teams of three, alternate for 8 rounds: 30 sec Row for Calories 30 sec rest 30 sec...
by crossfitwylie | Mar 7, 2016 | WOD
WOD Strength Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets, rest 90 sec between sets Conditioning 6 Rounds (20 min cap): 5 Power Cleans (185/125) 7 Strict Pullups 5 Strict Ring Dips Rest 1 minute between rounds Your goal should be to be unbroken on every single...
by crossfitwylie | Mar 6, 2016 | WOD
WOD Conditioning Make-Up/Repeat Open 16.2 -OR- 4 Rounds for time (15 min cap): 200 Meter Run 15 Thrusters (95/65) 10 Pullups | R+ C2B Pullups Rest 4 minutes: 4 Rounds for time (15 min cap): 14 OHS (95/65) 7 Bar-Facing Burpees 14 TTB 15 min cap for each effort. Record...
by crossfitwylie | Mar 4, 2016 | WOD
WOD 16.2 -or- Strength Front Squat: 80/3 x 4 sets, Every 90 sec Conditioning AMRAP in 12, in teams of 3, conga line style: 15/12 Cal Row 10 Shoulder to Overhead (115/75) Rest Extra Work on skills from 16.2 lightly (don’t wreck yourselves) and any other Goats....
by crossfitwylie | Mar 3, 2016 | WOD
Friday Classes: 530AM | 630AM | 830AM | 1200PM Friday Night Lights for Open Competitors and Spectators: 530PM – 730PM Heat Signups at the gym, first come first serve! WOD “CrossFit Open 16.2” Beginning on a 4-minute clock, complete as many reps as...
