Fri – 09/20/2013


Normal Fri & Sat Schedule

Murphy Maize Days – Saturday, Sept. 28

We want to put together the largest team we can for the Murphy Maize Days Run next Saturday! We killed it last year, taking home 4 top 3 finishes and I know we can beat that this year!

We will not have any classes on the 28th and encourage everyone to register and run in the 5K! It doesn’t matter if it’s your first time and you plan on walking it or your tenth and you think you might win, go register, throw on your favorite CrossFit Wylie shirt and go represent with us! CLICK HERE TO SIGN UP


1A) Good Mornings 4X8 – Heavy but Perfect
Rest 60 sec
1B) Hollow to Arch Rolls 4X12 – DEMO
Rest 60 sec

2) Lurong Challenge WOD #2
For Time (12 min cap):
100 Burpees
100 Kettlebell Swings (53/35)

Athletes can break up the exercises and REPS in any order they choose. STRICT 12 minute time cap, add 1 sec for every rep not completed. Scale as needed. If you want that Rx; hips & chest down on the burpees, arms straight at the top of the KBS. 

Mobility) Foam Roll IT Band – 2 min each

Competition Training

1) Front Squat w/ 5 sec pause – 6X1
Pause for 5 sec in the lowest position you can get, then drive out with NO bounce. Do your best to maintain a vertical torso. Rest as needed. Build up to a couple heavy singles.

2) Build to a heavy-ish Power Snatch
Build up to a decent weight, something slightly over what you plan on using for the conditioning.

3) 12 Min AMRAP:
30 Chest-to-Bar Pull-Ups
20 Handstand Push-Ups
10 Snatches (155/105 lb)
Power snatches ok.

4) Row 2000 Meters @ 75-80%

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