Tue – 11/19/2013

We are trying not going to get too excited until we get EVERYTHING done, but the City and the helpful members of the Wylie Zoning Board of Adjustment ruled in our favor and granted the variance we were seeking. Remodeling should start very soon. Thank you to everyone that filled out one of the public comment forms. Special thanks to Mayor Eric Barna (Murphy), Council Member Todd Winters (Wylie), and the other past or present CrossFit Wylie Members that supported our reputation and our future.

1) Take 10-12 minutes to practice a gymnastic skill of your choice. The coaches will be focusing on the pullup and kip for anyone that struggles with it. If you are confident with that you can move on to something else.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Muscle-Ups, L-Sits, Toes to Bar, etc…

2) For time (30 min cap):
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Push Press (115/75)
400 Meter Run

Be smart, the goal is to finish in under 30 min, not die trying to go Rx. Do not hesitate to scale number of reps if you struggle with a movement, especially the pullups. 

Competition Training

1) Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 6-8 reps each arm

2) Clean from Hips (vertical torso) + Power Clean + Jerk 6X1@Heaviest Possible
Rest 2 minutes. You should catch the power clean barely above parallel with perfect footwork. Push Jerk if possible, split if needed.

3A) Behind the Neck Jerk 6X1@Heaviest Possible
Rest 60-90 seconds
3B) Weighted Pull-Up 6X2@Heaviest Possible
Rest 60-90 seconds

4) 6 min AMRAP:
10 Ring Dips
10 Pull-Ups