by crossfitwylie | Oct 28, 2015 | WOD
WOD AMRAP in 5 minutes: Row 250 Meters 15 Kettlebell Swings (53/35) Rest 5 minutes AMRAP in 5 minutes: 20 Jumping Lunges 15/10 Hand-Release Push-Ups Rest 5 minutes AMRAP in 5 minutes: 15 Box Jumps (24/20) 15 Abmat Situps Cool Down with 600M...
by crossfitwylie | Oct 27, 2015 | WOD
WOD Strength 6 Sets to Find Max for Complex: 3 Strict Press + 5 Push Press + 7 Push Jerk Conditioning For Time: 9-15-21-27 OHS (75/55 | R+ 95/65) Pullups | R+ C2B *Every 2 min complete 5 burpees Extra Back Squat: 60/2, 70/2, 80/2, 85/2, 90/2, 92-95/1*3 sets 2 min. Max...
by crossfitwylie | Oct 26, 2015 | WOD
WOD Strength Clean + FS + Jerk: In 4-5 sets find max for the complex, then 2-3 sets @ 15% less Conditioning AMRAP in 12 Minutes: 10 Deadlift (225/155) 15 Wallballs (20/14) 30 Second Rest Keep the DL under 65% of your 1RM, and keep it perfect. Strength Before...
by crossfitwylie | Oct 25, 2015 | WOD
WOD Strength Pause Front Squat: 60/3, 70/3, 75/3, 80-85/3×3 sets Conditioning 5 Rounds for Time: 300M Run 4 Wall Walks | R+ 3 UB 20ft HS Walks 20 Abmat Situps Extra Snatch From Blocks below Knee: 2 Pulls + 1 Snatch + 3 sec pause in bottom of squat: 5 sets to find...
by crossfitwylie | Oct 23, 2015 | WOD
WOD Strength Front Squat: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 95/1 Conditioning In Teams of two, alternate complete rounds, completing 5 Rounds each, for time: 15 Deadlifts (Rx & R+ weights below) 10 Pullups | R+ C2B Male Rx: 135, 155, 185, 205, 225 | R+ 135, 185,...
by crossfitwylie | Oct 22, 2015 | WOD
WOD EMOM x 28 min: 0:00- 50m Sled Push/Pull Alternating (100/75 | R+ 125/100) 1:00- 10 Alt Snatch (45/25 DB | R+ 53/35) 2:00- 40 Double Unders 3:00- 12 Toes-to-Bar Extra Alternating: Bench Press: 5×3 at 85% of 3RM from last week Bent Over Row: 5×12 After...
