by crossfitwylie | Jan 20, 2016 | WOD
WOD Mobility/Flexibility 2 min Squat Wall Stretch (butt touching wall) 1 min e/s Couch Stretch Accumulate 3 total min Overhead Extension Mob 3-5 minutes of athlete choice mobility Conditioning AMRAP in 10 minutes: 100M Run 10 Renegade Rows (45/25) 10 Turkish Situps...
by crossfitwylie | Jan 19, 2016 | WOD
WOD Strength Clean and Jerk: 15 minutes to find heavy single or work on technique Conditioning AMRAP in 20 minutes, One Round = 12-9-6: Push Press (95/65) | R+ HSPU OHS (95/65) rest 2 minutes between ‘Rounds’. No dropping...
by crossfitwylie | Jan 18, 2016 | WOD
WOD Conditioning In teams of 3, conga line style, AMRAP in 7 min: 21 Cal Row 15 Box Jump Overs (24/20) 9 Toes to Bar rest 4 min, then do another 7 minutes picking up where you left off. One athlete at each station, rotating once everyone’s reps are complete. ...
by crossfitwylie | Jan 17, 2016 | WOD
WOD Strength Snatch: 15 minutes to work up to heavy single Conditioning 5 Rounds for time: 12 T&G Power Snatch (75/55 | R+ 95/65) 8 Burpees Over Bar 60 seconds rest NOTE: Touch and Go is not required but the goal is to go T&G as much as possible. No dropping...
by crossfitwylie | Jan 15, 2016 | WOD
WOD Strength/Technique Back Squat: Bar/5, 50/4, 65/3, 75/2, 80/1, 85/1, 90/1, 95/1, 95-105/1 Rest exactly 90 sec between sets Conditioning In teams of two, alternating every 2 minutes, AMRAP in 16 min: 8 Power Cleans (135/95 | R+ 185/125) 8...
by crossfitwylie | Jan 14, 2016 | WOD
Oops… here’s Friday… WOD AMRAP in 30 min: 10 Deadlift (@60%) 10 Man Makers (45/25) 10 Pullups 400M Run Extra – After Metcon, in order… 6 min. Alternating Tabata – Scapula Pullups – Scapula Pushups 14 min. Alternating EMOM...
