by crossfitwylie | Mar 2, 2016 | WOD
WOD Mobility 5 minutes Smashing & Stretching Calves 5 minutes Smashing & Stretching Glutes 5 minutes Smashing & Stretching Lats 5 minutes working Front Rack or Overhead Mobility w/ Coach direction Skill Sesh EMOM for 16 min: Odd Minutes – “Goat” #1 Even...
by crossfitwylie | Mar 1, 2016 | WOD
WOD Strength 5 Sets: 10 Ring Rows 5 Deadlifts (drop from the top) @ 70% Conditioning 3 Rounds for Time: 800m run 50 DU 20 Burpees Extra – After Metcon 5 sets – 4 Hollow Push ups – 2 Strict HSPU – 4 Kippings HSPU – 2 Strict HSPU – 4...
by crossfitwylie | Feb 29, 2016 | WOD
Great work on 16.1 everyone! Round two begins Thursday! WOD For Reps: 5 minute running clock: 40 Cal Row 16 Alt KB Snatch (53/35) Max Rep C2B PU | R+ MU In Remaining Time Rest 5 min, then 3 Rounds for Time: 20 Kettlebell Swings (53/35) 25 Abmat | R+ 15 GHD Situps...
by crossfitwylie | Feb 28, 2016 | WOD
If you want to redo 16.1, you need to arrange your own judge and be sure to time as to not disrupt a class. WOD Conditioning AMRAP in 8 min: 7 Hang Power Snatch (95/65) 7 Toes to Bar 7 Clean Thrusters (95/65) 7 Box Jump Overs (24/20) 7 DB Shoulder Press | R+ HSPU...
by crossfitwylie | Feb 26, 2016 | WOD
WOD Strength Power Clean: 4 sets of 3 @ 60-70% Back Squat: EMOM x 6 min: 4 @ 70% Conditioning In teams of two, one person working at a time, complete 3 rounds for time: 100 Abmat Situps 600M Run 50 Pushups...
by crossfitwylie | Feb 25, 2016 | WOD
IMPORTANT OPEN ANNOUNCEMENT: Because of the workout we are forced to cancel Friday Night Lights. As an alternative, we will have normal business hours Friday. For Friday Night we will run heats of 6 starting at 4PM and go until around 8PM. It will be first come first...
