by crossfitwylie | May 14, 2014 | WOD
WOD For Time (25 Min Cap): 40 Abmat Situps 35 Weighted Walking Lunges 30 Superman Extensions 25 Burpees 20 C2B Pullups 15 Renegade Rows 20 C2B Pullups 25 Burpees 30 Superman Extensions 35 Weighted Walking Lunges 40 Abmat Situps Use same weight (2 dumbbells) on...
by crossfitwylie | May 13, 2014 | WOD
WOD 1) Back Squat – 20 Minutes to Establish 1RM Hip crease must be below the knee, Example 2) For time: 300 Meter Run 21 Goblet Squats (53/35) 21 Hand Release Pushups 300 Meter Run 15 Goblet Squats 15 Hand Release Pushups 300 Meter Run 9 Goblet Squats 9 Hand...
by crossfitwylie | May 12, 2014 | WOD
Congrats to Tarah & Matt Clark! She gave birth to a perfect baby girl this afternoon. WOD 1) Four Rounds Not for Time: 10 Hollow Rocks 30 Second Nose-to-Wall Handstand Hold 5 Strict Supinated Pullups (add weight if easy) 2) 6 Rounds for Time (15 min cap): 9...
by crossfitwylie | May 11, 2014 | WOD
WOD 1) 15 min of Snatch Technique Under 65% of 1RM 2) For Total Reps 4 minute AMRAP: 9 Box Jumps (24/20) 5 Hang Squat Cleans (135/85) Rest 2 Minutes, then 4 Minute AMRAP: Row for Calories Rest 2 Minutes, then 4 Minute AMRAP: Burpees Extra 3 Rounds for Skill Work 10...
by crossfitwylie | May 9, 2014 | WOD
WOD In teams of two, partners alternate tasks to complete 20 minute AMRAP:10 Deadlifts (225/155)250 Meter Row15 Ring Dips Extra Snatch 1×3@75-80%, 2×2@80-85%, 1×2@85+% Clean & Jerk 1×3@75-80%, 2×2@80-85%, 1×2@85+% Back Squat...
by crossfitwylie | May 8, 2014 | WOD
WOD For Time: 800 Meter Run 40 Single Arm KB Push Press (53/35) 40 Walking Lunges 40 Burpees 800 Meter Run Extra Power Snatch 1×3@65%, 2×3@70%, 1×3@75% Power Clean & Push Jerk 1×3@65%, 2×3@70%, 1×3@75% Snatch High-Pull 3×5@75%...
