by crossfitwylie | Jan 13, 2016 | WOD
Registration for the Open starts Thursday. WOD Mobility/Flexibility – Test Overhead Squat with light weight – 1 min e/s Banded Overhead Stretch – 1 min e/s Lats Foam Roll (be aggressive, this will hurt but loosen it up!) – 1 min Medicine Ball...
by crossfitwylie | Jan 12, 2016 | WOD
WOD Strength Power Clean + Clean + Jerk: 1+1+1: 5 sets to find max for complex then (time permitting) 3 Power Clean + Jerk @ 90% of max for complex Conditioning “Fight Gone Bad” Three rounds for reps: Wall-ball Shots (20/14) Sumo deadlift...
by crossfitwylie | Jan 11, 2016 | WOD
WOD Strict Press: Find 3RM in 9 Minutes For Time, breakup anyway you choose (30 min cap): 150 Cal Row or Airdyne 300 DU 1 Mile Run Extra – After Conditioning 8 min. EMOM – w/ feet on box E- 5 Strict Ring Rows (fully retract scapulas)...
by crossfitwylie | Jan 10, 2016 | WOD
WOD Strength Front Squat: Every 60 sec complete 1 reps x 5 sets starting at 80% buiding to a 1RM Conditioning 8 Rounds for Time: 5 TNG Clean & Jerks 10 Pullups rest 60 seconds *start at 50% on C&J and increase each set as able TNG Extra Power Snatch + Hang...
by crossfitwylie | Jan 8, 2016 | WOD
For anyone interested, we are hosting a FREE nutrition seminar Saturday at CrossFit Torva at 10AM. Free WOD following the seminar! WOD Conditioning “Fran” 21-15-9 for time: Thrusters Pullups Strength Front Squat: Find max triple in 10 min then 3×3 @...
by crossfitwylie | Jan 7, 2016 | WOD
WOD Strength Bench Press: 5×4 @ 70-75% rest 60 sec Bent Over Row: 5×8 rest 60 sec Conditioning 4 Rounds for Time (20 min cap): 30 Kettlebell Swings (53/35) 50 DU 400M Run Extra – After Conditioning 14 alt. Candlestick rolls to Pistol 5 min. practice...
