WOD 6/6

A. In 20:00 Find a 1RM Power Snatch

b. For time
21 power snatch @ 95 / 65 / 35
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Time recorded

Scaling Guide:
– 6 – 12 minutes.
– Scale Up: 135/85lb bar

Optional ‘Cash Out’:
2 rounds
15 wall ball
30 cal row

FRIDAY JUNE 23
Women’s WOD + WINE with Coach Gen
Men’s Mary Moore + Moontower with Coach Tim

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WOD 6/5

A. Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of strict toes to bar progressions.

B. 5 rounds
12 back squats @ 135 / 85 / 55
8 chest- to-bar pull-ups (Scale: band assisted)
12 DB hang power snatch @ 45/30/20 (total)
12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)
1:00 rest
*time recorded

Scaling Guide:
– 20 – 30 min, about 5 min per round including the rest.
– Scale Up: 155/105 lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch

WOD 6/3

A. 20:00 AMRAP
Station 1 – 20 Burpees
Station 2 – 20 Wall Ball Shots
Station 3 – 20 Abmat  Sit-Ups
Station 4 – Rest
*reps recorded

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one.

REGISTRATION FOR MURPH IS OPEN!!

CHECK OUT THE DETAILS

WOD 6/2

A.Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills.

B. 5 rounds.
25 Push Press @ 75 / 55 /45
50 Double Unders (Scale: 100 singles or 100 reps every DU completed = 2 reps)

Scaling Guide:
– 9 – 17 minutes, about 2:30 per round.
– Scale Up: 95/65lb bar

Optional ‘Cash Out’:
5:00 AMRAP
20 cal row
15 hollow rocks
50m farmer carry

MARK YOUR CALENDARS! MURPH DAY 2017 IS JULY 1st! REGISTRATION OPENS THIS WEEK

WOD 6/1

A. 14:00 EMOM
Min 1 – 2 Jerk @ 65-75%
Min 2 – 4/arm DB Split Squats
*Sets across for both exercises

B. 7:00 AMRAP
7 toes-to-bar
30′ walking lunge
14 OH KBS @ 24/16/12
*Time recorded


Scaling Guide:
4 – 7 rounds, about 1:15 per round,
– Scale Up: overhead lunge with kettlebell.

Optional ‘Cash Out’: 15 wall ball, 200m run, 3 rounds

 

 

WOD 5/31

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean

B. 5 rounds (FGB Style)
1:00 DB  weighted pull up @ 25 / 15 / Band
1:00 ‘heavy’ power clean @ 155 / 95 / 65
1:00 Box Jumps @ 24 / 20 / 12
1:00 Cal Row or Air Bike
1:00 rest

Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.

Mark your calendars! Murph Day 2017 is July 1st!

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WOD 5/30

A.
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)

 

B. 12:00 E202
Power Snatch x1-2×6 @ 90% (Sets across)
*goal is 2 reps / set

 

12-10-8-6-4-2
DB ground to overhead @ 45 / 30 /15
20′ out, 20′ back lateral shuffle x 3 round trips between DB sets.

Scaling Guide:

– 5 – 10 minutes,
– you should be done with the first two rounds in 3-4 min.

 

Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes

WOD 5/29 – Memorial Day Hours

CrossFit Austin will only be running 9 &10 am classes today. Come hang out with Coach Wes!

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*Time recorded.

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WOD 5/27

PRACTICE FOR INDEPENDENCE DAY MURPH EVENT! – Stay tuned next week for registration and details for our annual Independence day Murph event. This year it will be on Saturday, July 1st. Save the date!

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

OR

“Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.

*Pre test
*time recorded

Scaling Guide:
– 40 – 70 minutes
– Scale-up: 20 lb vest (must bring your own)

 

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WOD 5/26

A. In 15:00
Build to 90-100 for a single in the Power Snatch

B. With a Partner
Row Relay
500 M Row
400 M Row
300 M Row
*Rest the amount of time if takes your partner to finish their row. Every one completes all the rows.
*Time Cap 15:00
*Total time recorded

rest  1:00 (+any remaining time under the time cap)

4:00 AMRAP
12 db snatches
6 TTB
100m run

 

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