TUE14JAN2020

WOD Primer 2 Rounds 10 Banded PVC Straight-Arm Pulldown https://bit.ly/2uJjaDj 3 Hollow/Arch Hold 3sec in e/position 10 alternating Bird Dog Plank https://bit.ly/2TicsOO Strength 4-5 Sets: 50ft Backpedal Sled Drag 6 Depth Jump to Explode https://youtu.be/R8I-LUaYpPw 8…

MON13JAN2020

WOD Primer 2 Rounds 10 Poor Man's Leg Curl 8 Scarecrows https://bit.ly/2ToJBst 3 e/leg 3-Way Lunge (Fwd/Bwd/Curtsy) Strength Back Squats: Build to 80% for 4 sets of 2 *deload day, stick to 80% of current max Conditioning For Time: 50 Wallballs…

SAT11JAN2020

Nutrition Challenge Kickoff Meeting at 10:45AM WOD Primer 2 Rounds 15s e/side Side Plank w/ Abduction https://bit.ly/37VVdqJ 10 Medball Leg Curls 5 Box Jumps Strength Power Clean + Hang Clean: Build to Heavy Single Conditioning In teams…

FRI10JAN2020

LAST DAY TO REGISTER FOR NUTRITION CHALLENGE! crossfitwylie2019.wodifyrise.com WOD Primer 2 Rounds 3 DB Goblet Squats - heavy (31X0) 10 DB Pullovers https://bit.ly/2ZjyC7R 10 KB Z-Press https://bit.ly/2km0vIU Strength Back Squat: Build up…

THU09JAN2020

WOD Mobility 5 Min Quad & IT Band Foam Roll 1 Min Each Lat Stretch 1 Min Each 90/90 Stretch Primer 2 Rounds: 6 e/leg Single Leg KB DL 8 Anchored Leg Raises 8 Lying Leg Raises https://youtu.be/Wp4BlxcFTkE Conditioning 5 Rounds…

WED08JAN2020

Happy Birthday Angela! WOD Primer 2 Rounds 12 Supinated Banded Pullaparts 6e/side Skater Squats https://bit.ly/37VwfYL 5 Alternating Tripod w/ OH Reach Strength 4 Sets: 8 Seated DB Presses 6-8 Strict Chinups 5 e/direction Stir the Pot Conditioning For…