by crossfitwylie | Feb 3, 2016 | WOD
WOD Mobility/Warmup Accumulate 5 min. Foam roller under t-spine, hands on barbell in jerk grip 3 min. e/leg couch stretc- work to get back flat w/ wall 3 Rounds not for Time: 10 Scapula Pullups 15 Barbell OHS 10 HR Pushups Conditioning 3 Rounds for Time: 50...
by crossfitwylie | Feb 2, 2016 | WOD
This is the most exciting part of the year for us! The Open is upon us, CF4CF is right around the corner, and we are moving into our new building too! You can see all of our upcoming events HERE. 4th Annual CF4CF Registration for CF4CF went live today! The big change...
by crossfitwylie | Feb 1, 2016 | WOD
“If it is important, do it every day. If it’s not important, don’t do it at all.” ―Dan John Complete in Order EMOM x 24 min: 0:00- 8 TNG Deadlift (225/155, scale to 60%) 1:00- 12 Push Press (95/65) | R+ HSPU- Open Standard 2:00- 12 Weighted DB/KB Step Ups (20″)...
by crossfitwylie | Jan 31, 2016 | WOD
WOD Conditioning “Nancy” Five rounds for time (25 min cap): 400 meter run 15 Overhead squats (95/65) If you’ve never done this, we recommend scaling by at least 10-20lb, even if you think Rx is going to be easy… -rest 10 minutes before lifting-...
by crossfitwylie | Jan 29, 2016 | WOD
WOD Strength EMOM x 12 min: Even- 20 sec Max Pushups Odd- 40 sec max rep ring row or bar row Put a bar in rack for bar row. Conditioning In teams of two, alternate complete rounds, for AMRAP in 20 minutes: 8 Deadlift (135/95) 6 Hang Power Clean (135/95) 8 Front Squat...
by crossfitwylie | Jan 28, 2016 | WOD
WOD In heats as needed. If you prefer to do extra lifting, let other heats go and complete metcon after lifting. TEST “Open WOD 15.5” 27-21-15-9 for time (20 min cap): Calorie Row Thruster (95/65) IMMEDIATELY after completion (without sitting down) 800m...
