Mon – 10/28/2013

What a weekend! CrossFit Wylie took 1st & 3rd in ‘Rx’ and swept the podium in the ‘Scaled’ divisions at the 2nd Annual Terror at the Tower Competition.

Then we finished off the weekend in style with the 2nd Annual CrossFit Wylie Halloween Bash. We had so much fun, can’t wait for next year!
20131027-171628.jpgPS… best costume went to Eric Bedunah. Obviously.

Will hopefully be able to post more info about the hoodies tomorrow.

WOD

1) Clean (any style) – 15 min to mind 1RM

2) For time, 15 min Cap:
40 Kettlebell Swings (54/35)
30 Push Press (95/65)
30 Kettlebell Swings
20 Push Press
20 Kettlebell Swings
10 Push Press

Competition Training

1) Snatch 5X3
Rest 10 seconds between singles. Rest as needed

2) Snatch-Grip Romanian Deadlift 5X5 @ 4011 tempo
Rest as needed

3) Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

OPTIONAL Conditioning:
You will begin seeing this from time to time. It is more for athletes who consider conditioning or gymnastics a weakness, but can be used by any athlete.

Run 1600 Meters @ 80-85%
Rest 5 minutes
Run 1200 Meters @ 85-90%
Rest 5 minutes
Run 800 Meters @ 90-95%

Get yourself properly loosened up and prepared for these efforts before you begin.