WOD 3/28 – 15.5

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled:

Men use 65 lb.
Women use 45 lb.

 

Join us at 11:30 for BBQ +  Basketball to celebrate all your hard work in the Open!

{Details}

WOD 3/27

A. Build to a heavy Single in the Clean in 15:00

B. 12:00 EMOM
3 Power Cleans @ 135/95
6 Burpee over Bar

**Extra Credit**

5 Rounds for Quality
:30 L-sit Hang
1 Lap Farmers Walk  (heavy)

 

Saturday @ CrossFit Austin: OLY + BBQ + BASKETBALL

Free Oly Open Gym: 9:00 am – 11:00 am >>> Bring a friend

BBQ + Basketball: 11:30 am to 2:30 pm >>> Bring your A-Game

WOD 3/26 – Final Open Watch Party – 15.5 @ 6:45 pm

A. 5 Rounds for Quality
5 Goblet Squats
5 Russian KBS
5 Hollow Rocks
5 Perfect Push-ups 

B. 15:00 AMRAP
20 OVHD KBS @ 24/16k
20 Step-ups @ 24/20  (Total)
400 M Run
*Completed Rounds recorded

 

“Every successful individual knows that his or her achievement depends on a community of persons working together.” -Paul Ryan

WOD 3/25

A. Build to a heavy Single in the Jerk in 15:00

B. DL x5x3 @ 75-80% Rest 3:00

C1. Horizontal Ring Rows x8-10×3
C2. Farmers Carry x 1 lap around the gym x 3 (Heavy)

“Great works are performed not by strength but by perseverance.” -Samuel Johnson

WOD 3/24

A. 5 Rounds for Quality
5 Goblet Squats
5 Russian KBS
5 Hollow Rocks
5 Perfect Push-ups

 

B. 12:00 AMRAP
10 Burpees
15 Power Snatches @ 75 / 55
30 Double Unders
*Reps recorded

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.'” -Eleanor Roosevelt

WOD 3/23

A1. Front Squat x1+1 x 4 Rest 2:00
Rep 1:
:02 Down
:04 in bottom
Rep 2:
Normal tempo
A2. Strict Pull-ups x2-6×4

 

B. 800 M Run
3 Rounds
10 Kip Pull-ups
20 Wall Balls
800 M Run
*time recorded

“Walking with a friend in the dark is better than walking alone in the light.” -Helen Keller

3.23

WOD 3/21 – 15.4

WORKOUT 15.4

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans Etc.,

adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb. Women clean 125 lb.

 

(Scaled Men & Women 18-54) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

 

15.4

WOD 3/20 – Altered Schedule

A. 21:00 alt.  EMOM
Min 1 – 5 Russian KBS
Min 2 – 3 Goblet Squats (:02 down, :04 in the bottom)
Min 3 – 5 Push-ups (:03 down, :03 up) 

B. 20:00 AMRAP
400 M Run
4 Strict TTB (On rings)
6 Wall Balls 20/14
8 Russian Sit-ups (Total 4/arm)
10 Flutter Kicks (Total 5/leg)
12 SA KB Push Press (Total 6/arm)

Reminder – The gym will be closed in the afternoon from 1:00 pm to 5:30 pm for a staff meeting. Please join us at 5:30 pm for Open Gym!
All morning classes will remain on our normal same schedule. 

WOD 3/18

A. Power Clean + HSC x1+1×10 @ 60-70% Rest :60-90
*Not a max, focus on speed and technique

B. Tempo Front Squat x1+1 x 6 Rest 2:00
Rep 1:
:02 Down
:04 in bottom

Rep 2:
Normal tempo

10:00 EMOM
2-3 Strict Pull-ups / chin-ups
*Add weight if you can achieve full ROM, and the reps are easy
Full ROM = Clavicle to Bar

 “Leadership is the capacity to translate vision into reality.” -Warren Bennis

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