by crossfitwylie | Feb 7, 2014 | WOD
Saturday Schedule 9AM – WOD 10AM – WOD 11AM – COMP / Open Gym WOD Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs (24/20) 6 Dumbbell Push Press 9 Kettlebell Swings (32/24 kg) Rest 3 minutes between quarters. One athlete...
by crossfitwylie | Feb 6, 2014 | WOD
WOD 1) 12 minutes to find 3RM Thruster No more than 4 heavy attempts. Must start from floor. 2) 5 minute AMRAP: 5 Thrusters (115/75) 10 Pull-Ups Then rest exactly five minutes, and then… 5 minute AMRAP: 10 Burpees 10 Wallball (20/12) COMP AM & PM Sessions...
by crossfitwylie | Feb 5, 2014 | WOD
‘Speed Under’ Looks Like This: Ilya 200kg/440lb Snatch Dr./Coach Laura’s Mobility Class Starts Tomorrow! WHAT A weekly class headed by Dr. Laura Koenig, focusing on joint mobility, improving positions, and proper training recovery. This is NOT a...
by crossfitwylie | Feb 4, 2014 | WOD
WOD 1) Romanian Deadlift 4×8 Rest 90 seconds Ring Rows 4×10-12 *get as horizontal as possible Rest 90 seconds 2) Three rounds for time of: 15 Burpees 30 Kettlebell Swings (24/16 kg) COMP If possible, complete in separate AM & PM sessions. If not, rest as...
by crossfitwylie | Feb 3, 2014 | WOD
WOD 1) Back Squat 5×5 build to a 5RM Rest 20 seconds Strict Handstand Push-Ups 5×10-15 Rest 3 Minutes Scale with 10-15 Kipping HSPU or 4-6 Wall Walks 2) 1000 Meter Row for Time ALL OUT. Should see a lot of PRs COMP 1) Two sets, not for time, of: Kipping HSPU...
by crossfitwylie | Feb 2, 2014 | WOD
WOD 1) Dumbbell Bench Press 5×4-6 Rest 30 seconds 5×60 seconds of Double-Unders Rest two minutes 2) 10 minute AMRAP of: 5 Renegade Rows 10 Chest-to-Bar Pull-Ups 10 Over the Box Jumps (24/20) COMP 1) Every two minutes, for 10 minutes (5 sets): Front Squat...
