by crossfitwylie | Jan 11, 2015 | WOD
1 Day Oly Weightlifting Seminar – Sat, Jan 31 Great for everyone, beginners and experts.We will teach the Snatch and Clean & Jerk from scratch, including many accessory lifts. -9AM – 4PM (at the latest) -$40 for Members / $80 for Non-Members -Email...
by crossfitwylie | Jan 9, 2015 | WOD
WOD Conditioning In teams of two, alternate stations to complete as many rounds and reps as possible in 24 minutes of: 10 Ground to Overhead (115/75) 10 Pull-Ups 200M Sprint Rx+ = C2B PU Extra In 6 min establish 1 RM Snatch + 1 RM Clean, combine best of each lift for...
by crossfitwylie | Jan 8, 2015 | WOD
WOD Strength A) Front Squat: 5×5 @ 75% rest 60 sec B) Ring Dips 5×7-10 rest 60 sec Conditioning 4 Rounds for time (12 min cap): 10 Alt DB Snatch (45+/25+) 15 Push Press (115/75) 20 Squat Jumps (no weight) Rx+ = HSPU Extra Deadlift: 5×5 all reps TNG @ 60%-70%...
by crossfitwylie | Jan 7, 2015 | WOD
WOD Skill Work In 15 minutes: Establish Max UB Double Unders Establish Max L-Sit hold for Time Establish Max Handstand Walk for Distance Conditioning For Time (15 min cap): 30 Kettlebell Swings (54/35) 30 Box Jumps with Step Down (24/20) 25 KBS 25 Box Jumps 20 KBS...
by crossfitwylie | Jan 6, 2015 | WOD
1 Day – 6 Hour Oly Weightlifting Seminar We’ve had a lot of people asking about the next Intro Weightlifting Cycle, even some that have already done it are ready to get more. I’m excited that everyone is enjoying it and learning so much. Our next...
by crossfitwylie | Jan 5, 2015 | WOD
WOD Strength Clean & Jerk: 70/3, 75/3, 80/2, 85/2, 90/2 95+/1×3 sets Conditioning AMRAP in 8 min: 2-4-6-8-10 and so on until time cap… Power Clean & Push Jerk (135/95) Toes-to-Bar Extra (Post WOD, after ample rest) AMRAP in 4 min: 6 Hang Power Clean...
