by Steve La | Dec 28, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Quads) Samson Stretch Primer 2 Sets 10 Toe Grab Squats 10 Alt OH Reach in Squat 10 Dive Bomber Pushups Toe Grab Squats: https://youtu.be/aw-KnoYxY0I Strength 4 Sets: 10 Hollow/Arch Swings 10-15 V-Ups 8e/leg Bulgarian Split Squats...
by Chris Coker | Dec 27, 2020 | WOD
WOD Mobility Squat (Low Dragon) Stretch Ankle Mobility Primer 2 sets: 15 Jumping Jacks 10 Reverse Lunges 5 Inch Worms Strength 6 sets: 3 Back Squats @ 80%, 6 e/s Single-Arm Dumbbell Rows *minimal rest Conditioning AMRAP in 10 Minutes: 5 minutes of: 7 Ground to...
by Steve La | Dec 23, 2020 | WOD
WOD Mobility/Primer 10cal Bike 10 Alt Spiderman w/ Twist 10 Alt Tripod w/ Overhead Reach 10 Alt Lateral Lunges 10 Poor Man’s Leg Curl Conditioning “12 Days of CrossFit Wylie” 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4...
by Steve La | Dec 22, 2020 | WOD
WOD Mobility LXB Pec/Front Delt Child’s Pose Arm Bar Stretch Primer 2 Sets 5 Bent Over Scarecrows (2.5-5lbs plates) 3 Tempo Pushups (33X1)* 8 BB Thrusters Strength Bench Press: Warmup then 4 heavy sets of 4 Conditioning AMRAP in 10 min: 20 Wallballs (20/14) 20...
by Steve La | Dec 21, 2020 | WOD
WOD Mobility LXB Roll (T-Spine/Traps, Glutes/Hips) Kneeling Stretch Primer 2 Sets 15sec Single Arm Planks (e/side) 5 BB Goodmorning + Squat 15sec Chinup Hold Strength Deadlift: Warmup then 5 sets 2 @85% (not touch & go) Conditioning 4 Rounds of 3 min on / 1 min...
by Steve La | Dec 20, 2020 | WOD
WOD Mobility BB Trap/Tricep Smash Pec/Lat Stretch Cossack Squat Holds Primer 2 Sets 5e/side Hip Airplanes (assisted) 5e/leg Tempo Skater Squats (3s descent) 8 Dive Bomber Pushups Strength Paused Back Squat: Find 2RM with 5 sec pause at the bottom of each rep....
