Tue – 01/28/2014



As you know we are always trying to offer more and improve your experience as a CrossFit Wylie athlete.

With the additional space, the first of a many things we are adding will be a Weekly Mobility Class. The classes will be headed by Dr. Laura Koenig and assisted occasionally by the other coaches. The Mobility Class will take place Thursdays Only at 8:30AM & 6:00PM. No other times (including the group classes at those times) are changing.

The class is available to Members at NO EXTRA charge. If you have a 3x per week membership, the mobility class will NOT count against your 3 classes for the week. Our recommendation is that you get your workout in before the mobility class, then stay for it. However, many of you will benefit greatly by doing the mobility class, even if it means skipping the day’s WOD.

More additions coming down the pipe. Stay tuned.


We have some great workouts planned for the rest of the week. Can’t wait to see everyone crush them.

1) Four sets of:
Push-Ups x20 UB
(regression – elevate with bar on squat rack; progression – ring push-ups)
Rest 60 seconds
Wall Ball x20 (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x20
Rest 60 seconds

2) For time (14 min cap):
30 Pull-Ups
10x15M Shuttle Run
20 Pull-Ups
6x15M Shuttle Run
10 Pull-Ups
2x15M Shuttle Run
Each rep of the shuttle is down & back.


1) Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
(note whether these are unbroken each set)
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)

2) Every two minutes, for 12 minutes (6 sets):
Snatch x 1@90-95%

3) For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105)
20 Toes to Bar

When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…
Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups

When the clock reaches 24:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

When the clock reaches 32:00, you are done (capped).

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