by crossfitwylie | Apr 11, 2015 | WOD
Strength Split Jerk – 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 80/2*3 sets Conditioning For time: Run 800 Meters 20 Burpees 20 Front Squats (155/105 From Floor) 20 Burpees Run 800 Meters Extra Back Squat: 2 sets of 10 @ 60% 10-8-6-4-2-4-6-8-10 For Time: Bench Press:...
by crossfitwylie | Apr 9, 2015 | WOD
Strength 15 minutes to build to Heavy Single Snatch If you miss more than once, drop down 5-10% and complete 2 more reps Conditioning As many rounds and reps as possible in 12 minutes of: 20 DB Box Step-Overs 30 Push Press (95/65) 40 Double-Unders Extra Clean and Jerk...
by crossfitwylie | Apr 8, 2015 | WOD
WOD In teams of two, complete as many rounds and reps as possible in 25 minutes of: 30 Ab-Mat Situps 20 KB Swings (53/35) 10 20m Shuttle Sprints (10m down/10mback) Team members will alternate tasks, with only one member working at any one...
by crossfitwylie | Apr 7, 2015 | WOD
Strength Back Squat: 2×5@40%, then 20 reps @ 5lb heavier than last week. If you did not do it last week, begin at 50% Conditioning 20-16-12-8-4-2 Pull-Ups Alternating Lunges Extra Max Handstand Walk in 45 Seconds x 6...
by crossfitwylie | Apr 6, 2015 | WOD
Strength Strict Press: 5×5 increase to 5RM Conditioning 15 Minute AMRAP: In Teams of Two, Each Complete Full Rounds Of: 300m row 10 Push Press (95/65) 10 Burpess Over Bar Extra Blocks: Clean Pull + Clean + Jerk: 60/3, 65/2, 70/2, 75/2, 80/1, 85/1*3 sets Deadlift: 3×10...
by crossfitwylie | Apr 5, 2015 | WOD
Dr. Laura Coker and Chris will be hosting a four part Mobility Seminar Series. These sessions will include a basic how-to with regards to improving range of motion, injury prevention, recovery, and pain management. These sessions will be FREE for Members or $20 for...
