WOD 6/17

Half Murph

800 M Run
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
800 M Run

or

800 M Run
25 Rounds
2 Pull-ups
4 Push-ups
6 Squats
800 M Run

*If you plan on doing Murph as a team you split today’s work up with a teammate

Athlete Registration is still open! Murph Day is coming up quick!

REGISTER HERE

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WOD 6/16

A. Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat.

B. For time. 5 rounds
5 squat snatch @ 95 / 65 / 35lb power snatch + OHS
10 DB hang power clean @ 45 / 30 / 20
10 DB push press (same)
50 Double Unders (100 Singles, DUs count as 2)
1:00 rest

Scaling Guide:

– 16 – 23 minutes, about 4 min per round (including the rest).
– Scale Up: 135/85lb bar, 50/35lb dbs.

WOD 6/15

A. 18:00 EMOM
Min 1 – 3 Jerk @ 75-85%
Min 2 – 5/leg DB Split Squats
Min 3 – 1 Rope Climb
*Sets across for both exercises

B. In 8:00..
Strict Pull-ups @ 10 / 6 / 6 band assisted
then max rounds with the remaining time:
5 knees-to-elbows
15 OH KBS @ 24K / 16K / 12K
10 goblet squats (same)
*Max rounds recorded

Optional ‘Cash Out’:
3 Rounds
20 wall ball
400m run

Did you catch Coach Wes’s chat on a good morning routine? Check it out here!
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WOD 6/14 – DEADLINE FOR MURPH SHIRT ORDERS

Fight Gone Bad

“Fright Gone Bad”
1:00 Wall Balls @ 20 / 14 / 10
1:00 SDHP @ 75 / 55 / 45
1:00 Box Jumps @ 20 / 20 / 12
1:00 Push Press @ 75 / 55 / 45
1:00 Row for Calories
1:00 Rest
*total reps recorded

Scaling Guide:
– 200 – 350 reps, about 80 reps per round.
– Scale Up: 5 rounds

Optional ‘Cash Out’:
Murph Training:
20:00 Run @ a steady pace
*wear a vest if you plan to do so on Murph Day

It’s a busy month at the gym! Check out these upcoming events!
Men’s Mary Moore + Moontower Night
Women’s WOD + WINE

MURPH DAY – TODAY IS THE DEADLINE FOR SHIRT ORDERS

WOD 6/13

A. 14:00 EMOM
Min 1 – 2 Power Clean
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. 8:00 AMRAP
6 Power Clean @ 135 / 85 / 55
20′ Overhead plate lunge (10’ out, 10’ back) @ 45 / 25 / 15
8 burpees with 10′ lateral shuffle (no jump required)
1:00 rest (last round of rest optional)
*total Rounds + Reps recorded

Scaling Guide:
– 3-5 Rounds, about 2:15 per round with the rest.


Optional ‘Cash Out’
:
4 Rounds
60s plank
15 American kb swings

**REMINDER**

Murph is coming up quick, but the deadline for T-Shirt orders is coming up quicker! Get those orders in by Wednesday, June 14th so we can get these bad boys printed and in on time.
https://www.eventbrite.com/e/murph-day-2017-crossfit-austin-tickets-34988051203
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WOD 6/12

A. 14:00 EMOM
Min 1 – 2 Jerk @ 75-85%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises

B. “Isabell”
30 power snatches
@ 135 / 95 / 45lb hang muscle snatch
*Time recorded
*PreTest “Heavy”
*Time Cap 10:00

Scaling Guide
–  3-7 minutes
–  No Scale up  

Optional ‘Cash Out’:
4:00 Max Cal AB
Then..

3 Rounds
Ring Dips @ 10 / 6 / 6 ring push-ups
15 DLs @ Snatch weight

WOD 6/10

Quarter Murph
400 M Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
400 M

or

400 M Run
12 Rounds
2 Pull-ups
4 Push-ups
6 Squats
400 M Run
*If you plan on doing Murph as a team you split today’s work up with a teammate

Get those Murph Day shirt orders in by June 14!
MURPH DAY 2017
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WOD 6/9 – GYM CLOSING AT 7:30 AM

A. 16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/leg DB Split Squats
*Sets across for both exercises

B. “Fran“
For time, 21-15-9
Barbell thrusters @ 95 / 65 / 45
Kipping Pull-ups* (scale; Bands / Jump / Ring Rows)
*time recorded
*Compare to: November  17, 2016
*12:00 Cap

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

***CFA is closing at 7:30 am for painting and maintenance – get it in early today folks!***

WOD 6/8 – Welcome Coach Forrest!

**NO OPEN GYM BETWEEN CLASSES TODAY**

A. For time.
Row 1500m / 1300m / 1000m
then

4 rounds of:
Handstand push-ups 10 / 6 / 6 Seated DB strict press
12 toes-to-bar
14 Russian KBS @ 32k / 24K / 16K
*time recorded
*30:00 Cap

Scaling Guide:
– 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part.
– Scale Up: 4/2” deficit HSPU and 40K/ /32K

Optional ‘Cash Out’:  
3 Rounds
15 GHD sit ups
15 wall ball

Come hang out with Coach Forrest on his first day at CFA this morning! 

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