WOD 1/20

A. 18:00 EMOM
Min 1 – 2 Squat Cleans @ AHAP
Min 2 – 3-5 Weighted Ring Dips
Min 3 – Rest
Progression
*all Sets within listed range  on both movements
*Clean weight recorded

B.Open WOD 13.4
7 minute AmRep (as many reps as possible)
3 clean and jerks @ 135 / 95 / 65
3 toes-to-bar
6 clean and jerks
6 toes-to-bar
9 clean and jerks
9 toes-to-bar
12 clean and jerks
12 toes-to-bar
*Total reps recorded

Heyoooo! This is coming up quick – combine strength & endurance in one competition
Iron Bromance – February 4 at CrossFit Austin

**We’re also looking for a few volunteers – If you’re interested, email genny@crossfitaustin.com!

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WOD 1/19

A. Spend 8-15 minutes working on kipping drills focused on pull ups and/or bar muscle ups

B. 17:00 AMRAP
800m Run

1:00 rest
then max rounds:
12 bar facing burpees
10 front squats @ 135 / 85 / 55
Chest-to-bar pull-ups @ 8 / 6 / 6 Ring Rows
*800 M Run time recorded
*Total Rounds + reps recorded

January 28th || 10:00 am – 1:00 pm || Gymnastics Seminar with David Henderson

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WOD 1/18

A. 14:00 E2O2
1 Deficit DL @ 50-60%

B. 5 rounds for Quality (Scale 4 Rounds)
Overhead plate walk 40 feet @ 45 / 25 /15
15 American Kettlebell Swings 24K / 16K / 12K
40 double unders (Health: 80 singles)
*completion recorded

Optional ‘Cash Out’:
4 min max cal row

“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius

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WOD 1/17

A. Spend 10 minutes working up to a challenging (80-90%) jerk (any variation) out of the rack
*weight recorded

B. “DT”
5 rounds for time
12 Deadlifts 155 / 105 / 75
9 Hang power clean (same)
6 Push jerk (same)
*time recorded

Scaling Guide:
– 6-14 minutes. About 2 min per round. – – Scale Up: “Heavy DT” (from the Games) 205/145lbs

Optional ‘Cash Out’:
4 rounds
10 pull ups
15 wall ball

THIS SATURDAY – Airrosti Advanced Mobility Seminar

Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.

CLICK HERE to sign-up
COMPLIMENTARY MOBILITY WORKSHOP
PAIN PREVENTION

@
CrossFit Austin Mobility Class
 January 21st // 11:00-12:00pm

Airrosti providers are experts at eliminating chronic pain and resolving most
soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session

WOD 1/16

A. 21:00 EMOM
Min 1 – 1 Squat Cleans @ 95%+
Min 2 – 3-5 Strict Handstand Push-ups or progression
Min 3 – Rest

*all Sets within listed range  on both movements

B. 7:00 AMRAP
12 SA dumbbell hang power snatch @ 45-55 lb  / 30 – 40 lb / 15
8 single arm dumbbell overhead squat (same as above)
**Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set
*Time recorded

Scaling Guide:
–  4 – 7 rounds, about 1:20 per round.
– Scale Up: 53/35lb kettlebell

Optional ‘Cash Out’:
4:00 AMRAP
16 suitcase lunge steps
10 burpees

“Never, ever underestimate the importance of having fun.” – Randy Pausch

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WOD 1/14

In Teams of 2

10:00 AMRAP
5 Shoulder to OVHD @ 115 / 75
10 DL (Same)
15 Box Jumps @ 24/20
*partners alternate after full rounds

Rest 2:00

30 Burpees
30 Snatches @ 95/75
20 Burpees
20 Snatches @ 135/85
*split workup however you see fit.

Next Saturday (1/21) MOBILITY WORKSHOP

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Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.

CLICK HERE to sign-up
COMPLIMENTARY MOBILITY WORKSHOP
PAIN PREVENTION

@
CrossFit Austin Mobility Class
 January 21st // 11:00-12:00pm

Airrosti providers are experts at eliminating chronic pain and resolving most
soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session

WOD 1/13

“Quality Day or Make up Day”

A.6:00 EMOM
3 Power Snatch  @ 50-60%  

B. 10:00 E202
Power Snatch x1x5 up to 80%

C. 3 Rounds for Quality
400 M Run
80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)

We’re looking for a handful of volunteers to help with the Iron Bromance competition! If you can help, shoot us an email to frontdesk@crossfitaustin.com so we can put you on the list! Good times will be had 🙂
Event Details

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WOD 1/12

A. Test 5

“Snowcapped“
4 Rounds
7 Power clean @ 155/105/65
40′ racked kettlebell lunge -20′ per arm- @ 24K/16K/12K
40′ bear crawl
20 wall ball @  20lb/10ft, 14lb/9ft, 10lb/8ft
*Time recorded

Scaling Guide:
– 11 – 16 min, about 3.5 min per round Scale up: 185/125lb power cleans and OH kb lunges

Join us on Saturday, January 28th for a gymnastics workshop class with David Henderson!
Get prepped for the Open and get working on those skills!
Register Here

WOD 1/11

“Quality Day or Make up Day”

A. 12:00 EMOM
Min 1 – 2-3 Squat Cleans @ 85-95%
Min 2 – 3-5 Strict Handstand Push-ups or Progression

*all Sets within listed range  on both movements

B. 5 Rounds for quality
5 shoulder press @ 95 / 55 / 35
5 push press (same)
5 bumper plate burpee @ 45 / 25 / 15
5 toes-to-bar

C. 8:00 EMOM
Min 1- 12 suitcase lunge steps (Total)
Min 2- 12 Russian Kb swings

Scaling Guide:
– The shoulder press will be the limiting factor here. When you are choosing a weight, make sure to choose a weight where you will be able to do 5 shoulder press unbroken for at least first round or two.
– A full “rep” of a bumper plate burpee requires you doing a burpee, and then finishing with the plate over your head.

“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.”- Demi Lovato

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WOD 1/10

A. Test 3
In 10:00 Build to a max weight Strict  Pull-up

B. Test 4
15:00 AMRAP
200m run with MedBall @ 20/14/10
6 db weighted pull-ups, @ 30 / 10 / Ring Row (kipping allowed)
12 push-ups
24 Abmat  sit-ups (butterfly)
*Rounds + reps recorded

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”- Bradley Whitford

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