by crossfitwylie | Jan 25, 2015 | WOD
The Open is 30 Days Out! WOD Strength Front Squat: 3×5@80% Conditioning 5 Rounds (25 min cap): 10 Hang Power Clean (115/75) 10 Front Squat (115/75) 10 Shoulder To OH (115/75) *Every 90 sec complete 5 Pullups (R+ = 135/95 & C2B) Extra Snatch + OHS + Hang...
by crossfitwylie | Jan 23, 2015 | WOD
Sign Up for the Open! WOD Strength A) Bench Press: 4×3 @ 80%-85% B) Pendlay Row: 4×6 @ Heaviest Possible Conditioning In teams of 4, with only one teammate allowed per station, AMRAP in 30 min Station 1 – 300 Meter Row Station 2 – 15 Pullups Station 3 – 15 Hand...
by crossfitwylie | Jan 22, 2015 | WOD
WOD Will have to move quick to get through all this within an hour. Be ready to work! Strength Deadlift: 60/4, 70/4, 80/4, 85/4 EMOM x 6 min: 1 Strict Press @ 85% 4 sec supinated hold w/ chin above bar Conditioning AMRAP in 7 min: 2 OHS (95/65) 2 Box Jumps (24/20) 4...
by crossfitwylie | Jan 21, 2015 | WOD
WOD Strength Unsupported Seated Dumbbell Press: 5×5 Rest 30 seconds GHD Hip Extensions: 5×10 light-medium load Rest 60 seconds Conditioning Four sets for max Dips: Against a 2-minute running clock, complete: 20 Kettlebell Swings (53/35) ME Bar Dips in...
by crossfitwylie | Jan 20, 2015 | WOD
WOD Conditioning 10 Rounds In teams of three: 20 Cal Row 200M Run 10 Box Jumps w/ Step Down (24/20) One person at each stations, everyone must complete their station before the entire team rotates at one time. Extra Jerk From Blocks: 60/6, 70/5, 80/4, 85/3, 90/2,...
by crossfitwylie | Jan 19, 2015 | WOD
The Open – Starts Feb 26 Sign up Now! and yes, anyone CAN do it. WOD Strength Clean & Jerk: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 95/1 Conditioning 3 Rounds for Time: 10 Cleans (115/75) 20 Front Squats (115/75) 15 Push Press (115/75) 400M Run Rest 2 Minutes...
