WOD 2/9

A. Build to a 2 RM Snatch

B. 50 Cal Row
40 TTB
30 Wall Balls 20/14
20 CTB Pull-ups
10 Power Snatches @ 80% of today
*Time Recorded

“Exercise should be regarded as tribute to the heart.”-Gene Tunney

WOD 2/8

A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00

B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM

C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded

Extra Credit:

10:00 EMOM

2 Muscle-up transitions
or
Kip Ring Dips x4-7×3

“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus
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WOD 2/6

A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit

**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up

or

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!

Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!

10:00 am || Free || Open to all

{Details}

swsh

WOD 2/5

A. 3 Sets not for time
5-8 Kip HSPU
4-6 CTB Pull-ups
:30 Ring L-SIt Lifts

B. 3 Rounds not for time w/ a partner
400 M Sled Drag
200 M Farmers Walk
100 M Unweighted lunges
*partners starts at different stations everyone does  all the work

Join us next weekend for our Annual Sweat with your Sweetheart WOD! Grab a pal and come play!

[Details & Registration]

swys

WOD 2/3

A. 18:00 EM0M
Min 1: 3 Power Cleans @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Clean DL @ 95-105% of clean
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit

9:00 E3O3
Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama

WOD 2/2

A. 5:00 EMOM
2 Front Squat @ 60-80%

then..

10:00 E202
1 Front Squat @ 80-90%

B. 3 Rounds
9 Pull-ups
6 Burpees over the bar
3 Thrusters @ 115/75
*6:00 Cap
*Time recorded

“A person has two hands, one for helping himself, and one for helping others.” -Unknown

Screen Shot 2016-02-01 at 5.56.05 PM

WOD 2/1

A. 20:00 E202
10,9,8,7,6,5,4,3,2,1
Power Snatch + OHS @ 60% of best snatch

B. 12:00 AMRAP
5 Shoulder to OVHD @ 115/75
10 DL @ 115/75
15 Wall Balls @ 20/14

Extra Credit

10:00 EMOM
2 Jump to Bottom of Ring Dip

or

10:00 EM0M
Ring Dip Negative x1x10
*Lower to the bottom for :03, stay in the bottom for :02 you do not have to press out of the bottom position

“I surround myself with positive, productive people of good will and decency.” –Ted Nugent

 

Screen Shot 2016-01-31 at 8.07.52 AM

The CrossFit Open 2016 || February 25 – March 28

 
cf1a
CrossFit Austin is registered for The CrossFit Games 2016 Open! 
To Join our team:
1. Click link below
2. Select CrossFit Austin as your affiliate
3. Select Team CrossFit Austin 1 as your team!More info to come on this year’s Open at CFA!
Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28
We will be holding watch parties every Thursday through the Open for the
announcement of each Open 2016 WOD! BYOB and join us! The Open WODs will be programmed
during our Saturday morning classes.

WOD 1/30

**Two person teams**

A. Build to Heavy Single in the Snatch

B. 4 Rounds
15 Snatches @ 115/75
10 CTB Pull-ups
*Athlete’s alternate each round, both athletes will complete all 4 rounds

**Extra Credit**

Spend 10:00 Making attempts at a Muscle-up

or

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

The Prep starts Monday!
Join Us!

 getting started

WOD 1/29

A. 16:00 EMOM
Min 1 – 2-4 Strict CTB Pull-ups
Min 2 – 10 Laterals Lunge / leg
Min 3 – :50 M Double KB OVHD Carry
Min 4 – 5 Toes to KB

B. Team 400 Cal  Row
2 person teams
rotate every 50 cals  

Good Luck to All of our Athletes competing in The Fittest Games!
{Competition Schedule}

desire

 

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