by crossfitwylie | Jun 4, 2014 | WOD
NO MOBILITY CLASSES THIS THURSDAY WOD 4 Rounds Not for Time: 400m Run 20 Renegade Rows (10 each arm) 500m Row 20 Mountain Climbers (20 each leg) This is not for time, the goal is to stay moving at a consistent pace for the entirety of the effort. Half of the class...
by crossfitwylie | Jun 3, 2014 | WOD
WOD 1) Front Squat 6×4@80% If you have missed any squat days recently, start at 70% and build. 2) For Reps 3 minute AMRAP: 10 Ground to Overhead (75/55) 30 Double Unders 3 minute Rest 3 minute AMRAP: 10 Deadlifts (165/105) 10 V-Ups 3 minute Rest 3 minute AMRAP:...
by crossfitwylie | Jun 2, 2014 | WOD
Monday was the last day to sign kids up for the first Summer Series, we know some that planned on signing up that didn’t, so you have ONE MORE DAY, SIGN YOUR KIDS UP! WOD 20 min of Snatch Technique working from the various positions Between sets mix in 5 sets of...
by crossfitwylie | Jun 1, 2014 | WOD
June’s Benchmark WOD Sergeant Thomas R. MacPherson Killed in action on October 12, 2012 Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an...
by crossfitwylie | May 30, 2014 | WOD
WOD In teams of two, one person working at a time, complete 30 min AMRAP: 200M Run 30 Box Jump Overs 30 Wallballs 30 Abmat Situps Partners must alternate the run. Extra Power Snatch + Snatch – 5×1+1@80% Jerk – Heavy Double (use blocks) Clean...
by crossfitwylie | May 29, 2014 | WOD
WOD 4 rounds for quality (15 min cap): 3 Split Jerks (Not Heavy, technique work only) 15-20 Abmat Back Extensions 8 each arm Single Arm Dumbbell Rows (knee on bench) For Time (10 min cap): 100 Push Press (50-55% of 1RM Push Press) 20 Air Squats Everytime Bar is...
