WOD 7/3 – CFA closing at 1:00 pm today

**There will be no afternoon open gym today. CrossFit Austin is closing at 1:00 pm. Enjoy your holiday weekend!

A. 3 Rounds for Quality
10/leg  Lateral Band Step-overs
10/leg  DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

B.12:00 Alt. EMOM
Min 1- 2 TnG Squat Cleans @ 145/100 (:10 hold in Bottom position on rep 2)
Min 2- :30 L-Sit Hold

C. 10:00 AMRAP
50 M Sled Drag
20 Russian KBS

Last Day to Register for MURPH!

{Annual 4th of July Murph Day + Potluck/BBQ}

Don’t forget your weighted vest!

WOD 7/1

A. 12:00 E202
Strict Press
5-5-5-3-3-3-3
*build from 50% up to 85-90% of 1 RM
*All sets of 3 should be at the same weight

B. Back Squat  x1x8 rest :60 – 2:00
*Build up to 90-95% of 2 RM in 8 sets

then..

Max Reps of Back Squat @ 80%

C. 12:00 EMOM
1-2 DL @ 60-65% of 1 RM

“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln

WOD 6/30

A. In 16:00 complete:
8 sets of
1 Push Press + 1 Jerk
*any style of jerk is permitted

B. 3 Rounds
20 Burpees over bar
15 Push Press @ 95/65
*Time recorded

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” –Nelson Mandela

WOD 6/29

A. In 10:00
Back Squat x3x6 @ 75-85%
*Weight recorded

B. 5 Rounds
In 4:00 Minutes
600 M Run
4-7 Strict Pull-ups
Rest 1:00
*Goal is to be consistent on the runs, try to maintain a steady effort don’t hit the redline.

“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.” –Clint Eastwood

c

WOD 6/26

A. 20:00 EMOM
M1 – :15 – :30 Overhead Hold  @ 1 RM Strict Press
M2 – Max L-Sit Hang
M3 – 10 -15 Double Unders
M4 – :15 Hollow Hold

B. 4 Rounds
15 Russian KB Swing @ 24K / 16K
12 Box Jump Step Down @ 24/20
9/arm Single Arm DB Push Press  @ 35 / 20

1 Week Left to Register!

Join us for Murph Day 2015 on July 4th

Murph

WOD 6/25

A. 3 Rounds for Quality
10/leg  Lateral Band Step-overs
10/leg  DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

B. 800 M Run
12 Front Squats @ 145 / 100
9 CTB Pull-ups
600 M Run
9 Front Squats @ 145 / 100
7 CTB Pull-ups
400 M Run
6 Front Squats @ 145 / 100
5 CTB Pull-ups
*Total Time Recorded

Join us on Saturday morning {6.27} for our Free Olympic Weightlifting Open Gym
9:00 – 11:00 am || Register Here

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WOD 6/24

A. 12:00 E202
Strict Press
5-5-5-3-3-3
*build from 50% up to 80-90% of 1 RM
*All sets of 3 should be at the same weight

B. Back Squat  x1x8 rest :60 – 2:00
*Build up to 90-95% of 2 RM in 8 sets

then..

Max Reps of Back Squat @ 80%
C1.  Super Mans x12x3 rest :10
C2. Partner GH Raise x6x3 Rest :60

“Do your work with your whole heart, and you will succeed – there’s so little competition.” –Elbert Hubbard

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