by crossfitwylie | Feb 14, 2014 | WOD
WOD Teams of 2 will complete the following AMRAPs. Partner A will complete part A, while partner B completes part B, then switch after the rest period. A) 8 minute AMRAP: 200 Meter Run 10 Handstand Push-Ups 10 Toes to bar Rest 4 minutes B) 8 minute AMRAP: 200 Meter...
by crossfitwylie | Feb 13, 2014 | WOD
Happy Valentines Day! Reminders -The 2014 Open starts in two weeks! We already have 22 signed up! Don’t miss out. -CF4CF is two months away, don’t wait, sign up and help the cause! WOD 1) Take 15 minutes to work up to a heavy Split Jerk Stay light and work...
by crossfitwylie | Feb 12, 2014 | WOD
Mobility WOD 8:30AM & 6:00PM Dr. Laura will be focusing on Hip Mobility. This affects any and all weightlifting positions, squatting, running, jumping, almost everything we do, etc. If you have any problems (strength or range of motion) in the squat, go to this...
by crossfitwylie | Feb 11, 2014 | WOD
WOD 1) Three rounds for quality: Overhead Squats x 8-10 Rest 10-15 seconds Hollow Out x60 sec, or GHD Sit-Up x15 Rest as Needed Full depth (hips below knees) with bar is required before increasing load. If it’s a mobility issue, skip OHS and Mid-line work to...
by crossfitwylie | Feb 10, 2014 | WOD
WOD 1A) 5 Sets of 2 Shoulder Press + ME Push Press 2 Strict press as heavy as you can, then push press as many times as possible. Rest 15 seconds 1B) 5 Sets Max Push-Ups in 45 seconds Practice PERFECT plank position – no snaking or loss of mid-line integrity Rest 2-3...
by crossfitwylie | Feb 9, 2014 | WOD
WOD 1) 8 minute AMRAP: 5 Thruster (135/95) 10 Power Clean 10 Strict Pull-Ups Rest 4 minutes, and then, 2) 8 minute AMRAP: 20 Kettlebell Swings (24/16 kg) 30 Walking Lunge Steps 40 Double-Unders Rest 4 minutes, and then, 3) 8 minute AMRAP: 10 Burpees 20 Push-Ups 30...
