by crossfitwylie | Oct 21, 2015 | WOD
YOGA 530AM & 600PM EVERY Thursday!r WOD Mobility 3 min T-Spine Mob 3 min Hip Mob 3 min Shoulder Mob 3 min Athlete’s Choice Mob Conditioning 6 Rounds: 2 Minute Row for Calories 1 Minute Max V-Ups 1 Minute...
by crossfitwylie | Oct 20, 2015 | WOD
WOD Strength Back Squat: 60/2, 70/2, 80/2, 85/2, 88/2, 92/2*3 sets Conditioning AMRAP in 6 min: 7 Wall Ball (20/14) 8 Box Jump Over (24/20) Rest 3 min, then AMRAP in 6 min: 3 Push Press (95/65) | R+ HSPU 3 Hang Power Snatch (95/65) 6,6 9,9 etc Extra EMOM x 8 min: Push...
by crossfitwylie | Oct 19, 2015 | WOD
WOD Strength Clean + FS + Jerk (1+1+1): In 5 sets starting at 60% find a max for the complex, drop 10% and complete 2 sets there Conditioning 4 Rounds for Time: 12 Pullups 10 OHS (95/65) 8 Burpee Over Bar 1 minute rest Extra Before Class Deadlift clusters: 5.3.1 x 4...
by crossfitwylie | Oct 18, 2015 | WOD
WOD Strength 3 Position Snatch Pull + Snatch from floor + 4 sec pause in the OHS (1+1+1): In 5 sets, find a max for the complex, drop 15% and complete 2 sets there. Conditioning For Time: 800m run 12 GTO (135/85) 600m run 8 GTO (155/105) 400m run 6 GTO (175/115) Extra...
by crossfitwylie | Oct 16, 2015 | WOD
WOD Strength Alternating Tabata for 8 rounds each: V-Ups Plank Conditioning 6 Rounds each for Time, in teams of two alternating complete rounds, 10 Deadlifts (@50% of 1RM) 10 Push Press (115/75) Extra Snatch: 60/3, 70/3, 80/3, 85/2, 90/2*3 sets Clean & Jerk: 60/3,...
by crossfitwylie | Oct 15, 2015 | WOD
WOD Strength Bench Press: 3×3 up to 3RM, then drop 15% and complete 2 sets of 3 Conditioning EMOM x 30 min: 0:00- 15/12 Cal Row 1:00- 15 AbMat Situps or 10 GHD sit ups 2:00- 40ft Weighted OH Lunge Use plate, KB, or DB for OH lunge Extra 5 sets: 5 Kipping PU...
