by crossfitwylie | Dec 16, 2015 | WOD
Yoga Classes at 530AM and 600PM WOD Mobility 2 min each side seated hamstring lacrosse ball smash 2 min weighted hamstring stretch 3-5 min of lacrosse ball back mob (start on traps and move down a few inches every min or so while slowly working arms from your side to...
by crossfitwylie | Dec 15, 2015 | WOD
WOD Strength Clean + FS + Jerk: 15 minutes to work to max or work technique Conditioning 2 Rounds for Time (15 min cap): 60 Russian KB Swings (70/53) 80 Double Unders 50 Abmat Situps Rest 5 min, then: 2K Row for Time If you are limited on time, do 1K or 500M. Extra...
by crossfitwylie | Dec 14, 2015 | WOD
WOD Conditioning 5 Rounds for Total Reps: 30 sec max Cal Row 30 sec Rest 30 sec max rep Thrusters (96/65) 30 sec Rest 30 sec max rep Burpee Over Bar 30 sec Rest Strength (yes, after conditioning) Strict Press: In 8 min work up to 3 RM Turkish Half* Get-Up: Accumulate...
by crossfitwylie | Dec 13, 2015 | WOD
Ilya with a 246kg/542lb World Record. WOD Strength Front Squat: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2, 90/2, 90+/2 if you can, rest exactly 60 seconds between sets. Conditioning 3 Rounds (20 min cap): 400m run 20 Pullups | R+ C2B 25 Deadlifts (185/125 | R+ 225/145)...
by crossfitwylie | Dec 11, 2015 | WOD
Saturday Classes at 9AM and 10AM WOD TBA 🙂
by crossfitwylie | Dec 10, 2015 | WOD
WOD Warmup/Skill 3-4 sets of: 5 Scap pullups 5 hollow/arch kips 5 kipping PU 5 goblet squats 10 singles Conditioning For Time (25 min cap): 1k Row Buy-In, then 3 Rounds of: 20 Overhead Squats (95/65 | R+ 115/75) 60 Double Unders 20 Pullups | R+ C2B Extra 4 Sets: 10...
