by crossfitwylie | Oct 14, 2015 | WOD
WOD Strength 4 Sets: 4 Turkish Get Ups (2 e/s) 40M Farmer Carry (20 down/20 back) 4 Ab Wheels Conditioning EMOM for 12 min: Odd Min: Row 10/6 Calories Even Min: 20 Double Unders
by crossfitwylie | Oct 13, 2015 | WOD
WOD Strength Alternating: Push Press: 6×3 at 85-95% of 3RM Weighted Supinated Pullup: 6×5 Conditioning AMRAP in 12 min (look at note!): 10 Wall Ball (20/14) 5 Burpees R+: 10 Wall Ball (20/14) 5 Burpees 1 MU Double the reps every round, so round two is 20-10,...
by crossfitwylie | Oct 12, 2015 | WOD
WOD Strength Clean + Hang Clean + Jerk: Find Max for Complex in 15 minutes Conditioning 4 Cycles for Time of (24 minute cap): 1 Cycle is 3 Rounds of; 5 Toes to Bar 6 Box Jump Overs (24/20) 5 Pullups | R+ C2B Rest 90 seconds after every cycle (after every 3rd round)....
by crossfitwylie | Oct 11, 2015 | WOD
WOD Strength Pause Front Squat: 60/3, 70/3, 75/3, 80/2, 85/2*2 sets Conditioning 2 Rounds: 600m run @ 80% 200m jog @ conversation pace 400m run @ 80% 200m jog @ conversation pace 800m run AFAP rest 4-6 min Record 2 times for 800’s. If you don’t have time...
by crossfitwylie | Oct 9, 2015 | WOD
WOD Strength Front Squat: 60/3, 70/3, 75/3, 80/3*2-3 sets Conditioning In teams of 4, complete 5 Rounds Each: 15 Cal Row 80ft Burpee Broad Jump (40ft down and back) 15 Box Jump Overs (24/20) Rest Station The four teammates will each start at a station. Working at the...
by crossfitwylie | Oct 8, 2015 | WOD
WOD Skill/Warmup 3 sets: 2 Strict PU + 4 perfect hollow/arch + 2 Kipping PU Conditioning 3 Rounds For Time (26 min cap): 600m Run 25 Pullups | R+ C2B 40 KB Swings (53/35) 20 HSPU Scale HSPU with DB press. The goal is to maintain rounds with same split times. Extra...
