Clean from Power Position: 6 sets of 2

4 Rounds for Reps, 3 min on, 3 min off:
12 Power Cleans (135/85)
10 Alt Front Rack Lunges (135/85)
Max Cal Bike in Remaining Time

12 Power Cleans (95/55)
10 Alt Lunges (35/25 DBs)
Max Cal Bike in Remaining Time
Scale more as needed.


Every 2 min, for 16 min:
10 TTB
3 Full Cleans
Start at 50% and add 20/10# each round
*if you fail to complete a round, weight stays the same for remaining rounds

Every 2 min, for 5 rounds:
3 DL 315/215
25 UB DU
3 DL 315/215


Last chance to sign up for our “Newtrition” & Lifestyle Challenge! Eat clean, hydrate, move, recover, repeat! Let’s do it!


Back Squat: 6 sets starting w/ empty bar to build to heavy double with 3 sec pause on both reps

5 Cycles for AMRAP:
60 Sec of Max DB Thrusters (35/25s)
30 Sec Rest
60 Sec of Max 20ft Shuttle Run (ea cone =1)
30 Sec Rest
60 Sec of Max Russian KB swings (53/35)
30 Sec Rest

*the goal is to find a pace in each 60 sec timeframe that you can work the entire time. Share equipment starting different stations as needed.


12 min. EMOM
Power Snatch + Full Snatch
*start at 50% and build
*focus on consistent footwork, reset each rep

3 sets as warmup: 5 sec. arch hold + 5 sec. hollow hold + 5 H/A swings on rings

3 sets of 5-8 MU AFAP – rest as needed, focus on tight efficient movement



In Teams of 2, AMRAP in 21 min:
30 OHS (95/65)
12 Burpees over Bar
30 Cal Row
12 Burpees over Bar
30 DB Thrusters (50s/35s)
12 Burpees over Bar
30 DB Snatches (50/35)
12 Burpees over Bar


Clean + 2 FS + Jerk: 12 min to find heavy single

Accumulate 2 min. in freestanding tripod position

Kipping HSPU
20 sec on / 40 sec off for AMRAP in 7 sets



6 Sets (15 min cap):
2 Bench Press… do not go to failure
6 Ring Rows (elevate feet)

For time:
Pull-ups | C2B
Wallballs (20/14 | 30/20)
**Between every round:
5 Pushups | R+ 5 HSPU



As warmup – 3 rounds at a steady pace:
30 sec Front Rack Floor Stretch
4 Banded Single Leg Star Steps e/leg

10 Alt Pistols or Single Leg Box Squats

EMOM for 15 minutes (5 rounds):
1) 8 Box Jumps (step down)
2) 12 Alternating DB Press
3) 12 Hollow Band Pulldown

Your Nutrition in 2018

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The “Newtrition” Challenge starts Monday. We have an optional kick-off meeting Sunday at 2PM that will double as a short nutrition Q&A and seminar, as we try to educate on why we are doing what we are doing. If you can’t attend the kick-off, we will attempt to live stream in the private FB group. There is still time to SIGN UP!

Now check out Coach Justin’s newest blog post series on nutrition!

Your Nutrition in 2018

By Coach Justin Weir:

Over the past few months, several members of the CrossFit Wylie community have asked what I’ve been doing to either drop some LB’s or to improve my performance in the gym. To this, I typically respond that “this diet and exercise thing really works!” – Which is true, but there’s admittedly a little more to it than that. A big part of what I’ve found works for me is meal prepping. With the “Newtrition” Challenge right around the corner, I thought it might be helpful to share some tips every week to help you through the month-long challenge and possibly develop some clean(er) eating habits in the process.

Meal Prepping in a Nutshell

So, what is meal prepping? Meal prepping, in a nutshell, is cooking your food in bulk quantity to be split into individual meals that can be spread out over a period of a few days at a time. I lean toward preparing food for 3-5 days at a time (after about 5 days your fresh food becomes not so fresh anymore). For me, this process starts on Sunday afternoon. I go to the grocery store and get enough food to cook meals for at least the majority of the week (5 days roughly). Sunday evening, I prep all the food purchased and evenly distribute them into individually portioned containers. Each container represents 1 meal. I typically try to prep for 10 prepared meals for the week.

Why Should I Meal Prep?

Meal prepping takes out the guesswork during the course of the week. You know exactly what you’re eating, every meal, of every day. This prepares you for an easy to follow plan and will make you less likely to deviate from your dietary goals. Meal prepping will help you be more consistent and for most things in life, consistency is everything. Whether it be eating more cleanly, going to the gym more often, or getting more sleep; consistency is the key if you want to see better results over time. Meal prepping is what helps me stay the most consistent from a nutritional standpoint and it can help you stay on track for the Newtrition Challenge and beyond.

Stay tuned for weekly tips and tricks to assist you throughout the Newtrition Challenge. Until next time, I’ll see you at the gym.

-Coach Justin



Squat Clean + Thruster
12 min to build to a heavy single
*two squats… not just a squat clean thruster

Thrusters (95/65)

*R+  “C2B Fran”


6 rounds at steady pace
5 DL 275/185
8 lateral bar over burpees

4 sets as warmup on rings:
8 sec. hollowhold on rings + 6 H/A swings + 2 MU
*rest as needed but move with purpose and with the best form you can



4 sets on bar:
6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups
*Try to stay on bar entire set. Scaled: pull as high as possible.

4 min. on/2 min. off for 4 AMRAPs:
9 DL (185/125)
12 Burpee Box Jumps (24″/20″)
9 Cleans (any style 185/125)
*pick up where you left off.


4 min. EMOM –
3 Full snatch
rest 1 min.
4 min. EMOM
2 Full Snatch
rest 1 min.
4 min. EMOM
1 Full Snatch

FS: 8 min. EMOM – 2 FS



Accumulate 25 back to wall, wall slides

*don’t arch back as you pull arms down

AMRAP in 8 minutes, Fran Ladder:
3 C2B Pullups
3 Thrusters (95/65)
6 C2B Pullups
6 Thrusters (95/65)
9 C2B Pullups
9 Thrusters (95/65)
and so on…

R+ AMRAP in 8 minutes, Amanda Ladder:
1 Ring MU
1 Snatch (135/95)
2 Ring MU
2 Snatch (135/95)


Clean + 2 FS + Jerk: 12 min to find heavy set

For time
20 kipping HSPU (Open standard)
Rest 1:1
10 strict HSPU
Rest 1:1
20 kipping HSPU