by crossfitwylie | Jan 27, 2016 | WOD
WOD Mobility/Flexibility Partner Shoulder Arch Stretch: 5 sets each of 10-15 sec. LAX Ball Pec Smash: 2 min each side Foam Roll T-spine: 2-3 minutes Conditioning 1K-2K Light Row/Jog/Airdyne then… EMOM x 12 min: Even: 60ft Farmer Walk (70/53) Odd: 15...
by crossfitwylie | Jan 26, 2016 | WOD
WOD Benchmark – Thank Coach Alex! “Death by Burpees” 1 Burpee the first minute 2 Burpees the second minute 3 Burpees the third minute …and so on until you can not complete the reps within the minute. Strength Back Squat: Every 90 sec x 4 sets:...
by crossfitwylie | Jan 25, 2016 | WOD
WOD Conditioning 7 Rounds for Time (26 min cap): 15 Wall Ball (20/14) 8 C2B Pullups 25 Double Unders rest 2 min after 4th round Strength Clean + Hang Clean: Build to and then hit 3 sets of 1+1 @ 85% rest 90 sec Extra – After Metcon Clean Deadlift: 3×5 @...
by crossfitwylie | Jan 24, 2016 | WOD
WOD Conditioning AMRAP in 8 min: 10 Power Snatch (75/55) 100m Run rest 8 min and repeat Record number of reps for each AMRAP Strength Front Squat: 6 sets of 3 Reps @ 75% 60 seconds rest between reps Extra Snatch (before FS): 4 sets of 2 @ 80%, rest 60 sec between sets...
by crossfitwylie | Jan 22, 2016 | WOD
WOD Strength Back Squat: Every 90 sec: 60/8, 70/6, 80/5, 85/4, 90/3*3 sets Conditioning AMRAP in 20 min in teams of two, one athlete working at a time: 100 Double Unders 50 Toes-to-Bars 40 Wall-Balls (20/14) 30 Power Cleans (135/95) 20 Burpee Pullups Extra –...
by crossfitwylie | Jan 21, 2016 | WOD
WOD Conditioning In teams of 3, complete a 18x500M relay row. Each partner will row six 500’s as fast as possible. If you aren’t falling out of the rower at the end of each round, go faster. Strength Bench Press: 10 sets of 3 reps @ 85% of 3RM from last...
