by crossfitwylie | Jun 2, 2015 | WOD
WOD Strength 5 sets not for time: 10 Hollow Rocks 6-8 Strict Toes-to-Bar 6-8 Strict Ring Dips Conditioning 500M Row for Time rest 6 min 4x500m r0w @ 85% of Max rest 3 min between Extra FS/BS: 2 front squat immediately into 4 back squats: Complete 3 sets @...
by crossfitwylie | Jun 1, 2015 | WOD
WOD Extra Deadlift: 5×3 @ 90% of 3RM from last week Conditioning 5 Rounds: 15 Thrusters (95/65) 15 Box Jumps Overs (24/20) Rest 60 Seconds Extra CleanJerk: 65/2*3 sets: DEMO Blocks: Clean Pull + Clean: 50/3, 60/3, 65/3, 70/2, 75/2, 80/2, 84/2, 88/1, 92/1 Every 30 Sec....
by crossfitwylie | May 31, 2015 | WOD
What a great day of friends, community, and competition. Thanks again to everyone that made the 2015 CF4CF the best one yet! WOD Strength FS/BS: 2 front squat immediately into 4 back squats: Complete 3 sets @ 80% of your FS Conditioning For Time (12 min cap) 50 Alt DB...
by crossfitwylie | May 29, 2015 | WOD
REMINDER: No Saturday Classes Due to the CF4CF Cystic Fibrosis Fundraiser! All workouts (except the FINALS) have been announced. The Heats are out. Time to show up and have some fun! Team Sign-In starts at 730AM. The clock will start on the first heat at 830AM sharp!...
by crossfitwylie | May 28, 2015 | WOD
WOD Conditioning 3 or 5 Rounds: AMRAP in 3 min: 12 Cal Row 12 Thrusters (95/65 | R+115/75) Rest 6 min If you are doing CF4CF, do 3 easy rounds then focus on recovery and mobility. Extra Sotts Press: 4×4 as warmup Snatch: 5×1 @ 70% every 30 sec, rest 2 min, 5×1 @ 75%...
by crossfitwylie | May 27, 2015 | WOD
NO Saturday Classes because of CF4CF WOD Strength/Technique Snatch from Hip: 15 minutes to work on technique Conditioning Teams of 3, alternating stations for 4 Rounds for Time: 30/20 Cal Row 20 Box Jumps 10 Overhead Squats...
