by crossfitwylie | Dec 2, 2015 | WOD
Schedule: No 830AM Class Thursday WOD 10 minute of Coaches Choice Mobility EMOM for 24 Minutes 0-1: 10 Weighted Lateral 20″ Step Up and Over, 5 e/L 1-2: 12 Renegade rows, 5 e/A (45/25) 2-3: 10 Goblet squat (45/25) 3-4: 12 Abmat Situps...
by crossfitwylie | Dec 1, 2015 | WOD
WOD Strength Clean + FS + Jerk: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max. Conditioning 2K Row for Time Extra EMOM x 10 min: 2 DL from 3in riser (drop every rep from top) @ 80% + 4 Single Leg Lateral Bar Jump Overs each side, each...
by crossfitwylie | Nov 30, 2015 | WOD
WOD ConditioningFor Time 4 Rounds: 15 Kettlebells Swings (53/35) 8 Hang Power Clean (155/105) rest 2 minutes 3 Rounds: 200m run 6 Shoulder to OH (135/95) rest 2 minutes 2 Rounds: 8 Power Snatch (115/75) 8 Burpee C2B Pullups | R+ 5 Burpee MU Extra ALL...
by crossfitwylie | Nov 29, 2015 | WOD
WOD Strength Alternate for 6 sets: 2 Front Squat @75-80% 6 Strict PU + 10 Sec. hold chin over bar, STAY HOLLOW Conditioning 5 Rounds of: In 2 minutes, complete: 20 Burpees then Max OHS in remaining time (115/75) rest 1 min between Rounds Scale as Needed Extra Before...
by crossfitwylie | Nov 27, 2015 | WOD
WOD “Fran” For Time 21-15-9: Thruster (95/65) Pullups Strength (after metcon) 30 Deadlifts for time (@60%) Extra All before class if possible: Drop Snatch: 40/3*3 sets as warmup Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, EMOM 10 reps @ 82% Clean & Jerk:...
by crossfitwylie | Nov 26, 2015 | WOD
WOD In teams of two, one partner working at a time, AMRAP in 30 min: 50 Russian KB Swings (70/53) 40 Hang Power Clean (115/75) 40 Box Jumps (24/20) 30 Front Rack Lunge (115/75) Extra 5 attempts to build to Max weight 3 rep strict Pullup -then, @80% of max –...
