Wed – 11/27/2013

Big shout out to Wicked Athletica for sponsoring the 2013 CrossFit Wylie Weightlifting Championships!

Please don’t forget to sign in and post your workouts each day. We use that information for many things, and you will get more from your workouts!

Thanksgiving Schedule
Wed – Morning Classes Only
Thur – CLOSED
Fri – 9:00AM & 10:00AM
Sat – 9:00AM & 10:00AM

WOD

1) “Jackie”
For Time:
Row 1K
50 Thrusters (45)
30 Pullups
Wodify says 45/35 for the weight but the prescribed weight is 45 lbs for men and women.

Rest as needed then complete the following…

2) Take no more than 3 attempts to establish Max Effort Unbroken Double Unders
Anything under 20 does not count against your attempts. 

Competition Training

1) Front Squat, 1X5@70-75%, 1X3@80-85%, 1X1@90-95%, 5X3@80-85%
Rest 2 minutes between sets

2) Strict Handstand Push-Ups 3XME
Must be UB. Rest 60 seconds

3) Kipping Handstand Push-Ups 2XME
Must be UB. Rest 60 seconds

4) For time (10 min cap):

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.