by crossfitwylie | Jul 21, 2015 | WOD
WOD Strength Back Squat: every 90 seconds – 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets Conditioning 5 Rounds for time (25 min cap): 14 Burpees 12 Pullups 10 Push Press (115/75 | R+ HSPU) 1 Minute Rest Scale HSPU with strict press. Goal is to keep every round...
by crossfitwylie | Jul 20, 2015 | WOD
WOD Strength Deadlift: Take time to lower/drop & reset after every rep, do NOT rush! rest 10 sec between reps, 50/5, rest 2 min, rest 15 sec between reps, 60/5, rest 2 min, rest 20 sec between reps, 70/5, rest 2 min, rest 25 sec between reps, 80/5, rest 2 min,...
by crossfitwylie | Jul 19, 2015 | WOD
WOD Strength Hang Snatch below knee: 60/3, 70/2, 80/2, 85/2*3 sets Conditioning 6 Power Snatch (115/75) 400M Sprint 5 Power Snatch 300M Sprint 4 Power Snatch 200M Sprint 3 Power Snatch 100M Sprint Extra 5 min. dedicated Wrist/shoulder stretching/flexibility Front...
by crossfitwylie | Jul 17, 2015 | WOD
WOD Strength Front Squat: 6 sets build to max triple rest 2 min Conditioning In teams of two, alternating stations; 20-20-15-15-10-10 For Time: Thrusters (95/65) Ring Dip Pullups Partner A does 20 Thrusters, B does 20 Dips, A – 20 PU, B – 20 Thrusters,...
by crossfitwylie | Jul 16, 2015 | WOD
WOD Conditioning In Teams of 2 or 3, one person working at a time, AMRAP in 40 minutes: 2K Row 30 C2B Pullups 50 Double Unders 30 Alt DB Snatch (60/35) 50 Double Unders 30 Burpees Extra TNG Snatch, no feet movement: [40/8, 50/6, 60/4] x 3 sets *rest 45 sec between the...
by crossfitwylie | Jul 15, 2015 | WOD
Egg Muffins Last night I touched on the importance of eating an hour or two before training. Pre-cooked Egg Muffins are an awesome go-to if you train in the morning or have to grab something prepared, on the go. Check this site for some different versions of the Egg...
