WOD 5/6

A. 12:00 EMOM

Min 1: Front Rack Step-ups x5 / leg @ AHAP
Min 2: 10 Wall Balls w/ :03 pause in the bottom
Min 3: 10 Feet Elevated Push-ups
Min 4: Rest

B.15:00 for Quality
400 M Run
20 Slam Balls
10 Single Arm KB Swing / arm @ 24/16
5 Burpees

#ChasingStacey – Road to Regionals Video – Check it out!

WOD 5/5

A. 10:00 EMOM
Min 1: 1 Negative HSPU (:04 descent)

B. In 12:00 Minutes
Strict Press x3x4 @ 90-95% of 3 RM
then…

Strict Press x10x1 set @ 70-75% of 3 RM

C. Row 1000 Meters
50 Hang Power Clean @ 95/65
30 Pull-ups
*time recorded

 

WOD 5/4 – Join us tonight for Stacey’s Send off to Regionals!

A. 16:00 E202
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Build up to 90% of your 1 RM

B.16:00 E202
Clean Lift Off w/ :02 Pause AK + Power Clean
*by feel

C. 15:00 E303
Deadlift x3x5 @ 105% of 6 RM

 

Join us tonight at 6:30 to celebrate Stacey as she prepares for Regionals! Also – get me your shirt orders ASAP
(email or FB Genevieve for details – genny@crossfitaustin.com)

Chasing Stacey – Send Off To Regionals

WOD 5/3

A. 12:00 EMOM
Min 1: 3-5 Pike Push-ups
Min 2: 3-5 Seated DB Press
Min 3: 10-30 Double Unders

B. 21:00 EMOM
Min 1 – 100 M Run
Min 2 – 10 UB Thrusters @ 45/35
Min 3 – 10 UB KBs @ 24/16
*goal is to keep work at :30 or under

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

WOD 5/2

A. 16:00 E202
Deadlift x3x8 @ 65% of 1 RM

B. 15:00 AMRAP
25 Cal Row
20 DB / KB Walking Lunges @  55/35 or 24K / 16K
10 Strict Pull-Ups (use a band if you can’t do more the 4 strict pull-ups UB)
*Round + reps recorded

“Be sure you put your feet in the right place, then stand firm.”- Abraham Lincoln

WOD 4/30

A. 1 Max Nose to Wall HS Hold

B. In 3 Person Teams Congo Line Style
3 Rounds
30 Cal Row
20 Burpee Box Jumps @ 24/20
10 CTB Pull-ups

This is the last chance to train with Ursula during this installment of The Expert Series! We have a couple of spots open!
Act quick to snag one!

WOD 4/29

A. 12:00 EMOM
Min 1: Front Rack Step-ups x10 / leg x3
Min 2: SL DL x12/legx3 (Same weight as last week)
Min 3: Sumo Good Morning x10 x3
Min 4: Rest
*Same weight for step-ups and good mornings goal is to increase 5-10 lbs from last week

B. 16:00 EM0M
Min 1: Deadlift x3x8 @ 60% of 1 RM
Min 2: 3-4 Wall Walks (Nose to Wall)
*focus on a great pull position

C. In the remaining class time..
With a partner Farmers Walk and Sled drag. Both partner will work simultaneously one will farmers walk with KBs while the other person drags the sled.   Switch implements however you see fit.

Join us on Wednesday as we send Stacey off to Regionals!
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stacey

WOD 4/28

“Nancy”

Five rounds:
400 meter run
15 Overhead Squats (95/65 lbs)
*time recorded

“The good life is one inspired by love and guided by knowledge.” – Bertrand Russell

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WOD 4/27

A.10 reps Handstand Kick-Ups to the wall
*Hold a tight hollow position with your back to the wall for :05 each reps

followed by…

6:00 EMOM
Min 1 – :30  of Nose-to-Wall Handstand
Min 2 – Active Rest / Thoracic Mobility / Shoulder stability

followed by…

Wall Walks x10 reps x 1 set  

B. 16:00 E202
Set 1 – Deadlift x10 @ 60% of 6 RM
Set 2 – Deadlift x8 @ 75% of 6 RM
Set 3 – Deadlift x6 @ 90% of 6 RM
Set 4-  Deadlift x4 @ 100% of 6 RM
Set 5-8: Deadlift x2 @ 105% of 6 RM

C. 3 Sets
8 / Leg Front Rack Reverse Lunge @ AHAP
:30 Front Plank Hold

“I like to turn things upside down, to watch pictures and situations from another perspective.” -Ursus Wehrli

WOD 4/26

A. In 10:00
4 Sets
5 Spotted Strict Knees to Elbows
20 Double Unders

B. In 15:00
1 Clean and Jerk x 5-8 sets
*work to a moderately heavy weight. Goal is squat clean and Split jerk for each rep. Focus on technical prowess over weight

C. 15:00 EMOM
Min 1: 10 Hang Power Cleans @ 95/65
Min 2: 30 seconds Max Double unders
Min 3: 8 Bar facing Burpees
*goal is to keep work at :30 or under

“Find a place inside where there’s joy, and the joy will burn out the pain.”- Joseph Campbell

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