by crossfitwylie | Jun 30, 2015 | WOD
WOD Strength Back Squat: 60/3, 65/3, 70/3, 75/2, 80/2, 85/1, 90/1x2sets Conditioning 600M Run 20 Over the Box Jumps (24/20) Rest 1 Minute 400M Run 15 Over the Box Jumps Rest 1 Minute 200M Run 10 Over the Box Jumps Extra Behind the Jerk: 60/3*3 sets, 70/2*3 sets,...
by crossfitwylie | Jun 29, 2015 | WOD
WOD Strength Deadlift: 4 sets of 3+2+1 @ 80% resting 10 sec between 3,2,1 then immediately into 30 sec ring row static hold at top then rest as needed Conditioning AMRAP in 20 min: 10 Burpees 15 Wall Balls (20/12) 10 Power Snatch (95/65 | R+ 135/95) Rest EXACTLY 1...
by crossfitwylie | Jun 28, 2015 | WOD
WOD Strength Front Squat: every 90 sec for 6 sets: Front Squat x 2@75-85% + 4 Box Jumps Conditioning For Time (20 min cap) 3 rounds of: 10 Pullups 15 Push Press (75/55) rest 2 min, then 3 rounds of: 15 HR Pushups (R+ 10 Ring Dips) 10 OHS (75/55) rest 2 min,...
by crossfitwylie | Jun 26, 2015 | WOD
Weightlifting Classes 530AM is full! 730AM need a couple more to stay alive 500PM needs at least 4 more to stay alive. 700PM still has a couple spots open. Sign up now, starts next week. WOD Midline 8 minutes (switch rolling directions each round): :15 sec Hollow hold...
by crossfitwylie | Jun 25, 2015 | WOD
Lot’s happening this Saturday! Jourdan will be lifting at the Youth National Championships in Minneapolis at 530PM, live stream will be available on USA Weightlifting’s site. Jeff and Stephen are lifting at 10:30 and 1:30 in the Dallas Summer Classic at...
by crossfitwylie | Jun 24, 2015 | WOD
WOD The next Benchmark workout will be tomorrow! Mobility Couch Stretch: 2 minutes e/s Banded Hamstring Pully Stretch: 1 minute each position – outside/straight up/over Box Shoulder Stretch: 3 minutes Strength & Conditioning EMOM for 14 minutes: Even Minutes...
