by crossfitwylie | May 21, 2014 | WOD
WOD Four sets of: GHD Hip Extensions x8-10 Rest 60 seconds Powell Raises DEMO x8-10 each arm Rest 60 seconds 4 Rounds for Time: 400M Run 100′ Bear Crawl 20 Ball Slams (20/12)
by crossfitwylie | May 20, 2014 | WOD
WOD Power Clean – 5×3 T&G, build to heavy set Or general technique work as needed. 7 minute AMRAP: 3 Thrusters (115/75) 12 Abmat Situps 6 Thrusters 12 Abmat Situps 9 Thrusters 12 Abmat Situps …and so on Extra Front Squat – 6×2@80% Power...
by crossfitwylie | May 19, 2014 | WOD
NO WEIGHTLIFTING CLASS TUESDAY WOD 1) Alternating Tabata of Double Unders and Hollow Out 8 rounds of each, alternating. 2) 8 minute AMRAP: 7 Burpee Over Box (24/20) 12 KettleBell Swings Rest 2 minutes, then 8 minute AMRAP: 7 Burpee Over Box 12 Pullups Extra DEMO...
by crossfitwylie | May 18, 2014 | WOD
WOD Front Squat – 15 minutes to find 1RM 8 Rounds for Time: 4 Power Snatches (115/75) 100M Run Extra High Hang Clean – 5×4@70-75% Unbroken Rest 2 min between sets Jerk – 5×4@70-75% Rest 2 min between sets EMOM for 10 min: Even 4 Weighted...
by crossfitwylie | May 16, 2014 | WOD
WOD In teams of two, partners alternate 300 Meter Runs with 20/12lb Medball and complete 24 minute AMRAP of: 5 Burpee Box Jump Overs (24/20) 10 Kettlebell Swings (53/35) While one partner is completing a 300 Meter Run, the other partner is working on the couplet....
by crossfitwylie | May 15, 2014 | WOD
WOD Clean & Jerk – 20 minutes to find heavy single If it’s feeling good push for the PR, if not stop before you hurt yourself. Be smart, if it feels sketchy, it is sketchy, we don’t like sketchy. “Karen” – Compare to 01/30/2013...
