Tue – 10/29/2013

Presenting the 2013 CrossFit Wylie Hoodie

Hoodie1 copyThis isn’t the best proof because I did it myself, but you get the idea. The hoodies will be a much nicer brand and fabric than last years. Time to upgrade! If you want one, please fill out the pre-order list that will be placed on the desk Tuesday morning, you have until Friday to pre-order. All credit card pre-orders will be charged on Nov 15th. We can not guarantee we will have any extra so please pre-order. $50 each.

This happened today with about 80 other PR’s… and Jolene got her first pullup!
Video: Joe – 305 Clean

WOD

1A) Shoulder Press 4X6@ 20X1 tempo
Rest 45 seconds
1B) Supinated-Grip Pull-Ups (strict) 4X6-8@ 2111 tempo
Rest 45 seconds
1C) Hollow Rocks 4X30 sec
Rest 45 seconds

2) Against a two-minute running clock, complete the following:

400 Meter Run
Hand-Release Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

Record number of pushups for each round. If you don’t complete 400M run in 2 minutes, scale to 300M. If you don’t complete 300M run in 2 minutes, scale to 200M. And so on…

Competition Training

1) 1 Clean, Every two minutes, for a total of 20 minutes. Build load over the course of the 20 minutes (10 attempts).

2) Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

3) Three sets for times of:
Row 500 Meters
6 Squat Clean (155/105 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes

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