by crossfitwylie | Feb 10, 2016 | WOD
7th out of over 800 affiliates in the South Central (TX, LA, MO) Region. We should be at least 4th though… Get those registrations in! WOD Mobility – 2 min e/arm tricep mash – 2 min. overhead stretch with bar in rack – 2 min. e/arm banded wrist...
by crossfitwylie | Feb 9, 2016 | WOD
WOD AMRAP in 12 min: 8 Hang Power Snatch (95/65) 30 Double Unders 15 Pullups 200M Run rest 4 min AMRAP in 6 min: Max GTO (135/95) Extra Accumulate 150 Hollow rocks in as few sets as possible Split Jerk: In 10 min find max double – must be touch and go from the...
by crossfitwylie | Feb 8, 2016 | WOD
WOD Strength Hang Clean: In 15 min find max hang clean Conditioning 2 Rounds for Time (20 min cap): 20 Pushups | R+ Ring Dips 20 Toes to Bar 20 Burpees 20 DB Push Press (45s/25s) | R+ HSPU 20 Toes to Bar 20 Burpees 4 min rest Extra – After Metcon 8 sets –...
by crossfitwylie | Feb 7, 2016 | WOD
WOD AMRAP in 24 minutes: 12 Kettlebell Swings (53/35 | R+ 70/53) 9 Front Squat (115/75| R+ 165/105) 6 Burpees | R+ 3 Burpee MU rest 2 minutes after every 3 rounds Extra – After Metcon 3 sets of each: 10- 3 sec. tempo Hollow to arch to hollow 10- Perfect kips...
by crossfitwylie | Feb 5, 2016 | WOD
WOD In teams of 2, one person working at a time, complete all three AMRAPs in succession with no breaks, 22 minutes total: AMRAP in 8 min: 20 Pushups 20 Shoulder to OH (115/75) 40 Double Unders AMRAP in 8 min: 20 Box Jumps (24/20) 20 Toes to Bar AMRAP in 4 min: 100...
by crossfitwylie | Feb 4, 2016 | WOD
WOD “CrossFit Open WOD 13.1” AMRAP in 17 min: 40 Burpees to 6in target 30 Power Snatch (75/45) 30 Burpees 30 Power Snatch (135/75) 20 Burpees 30 Power Snatch (165/105) 10 burpees As many as possible in remaining time Power Snatch (210/120) Scaled Option:...
