WOD 6/30

A. Skill Practice Warm Up: Spend 10-15 minutes working on Handstand and HSPU progressions.

B. 7:00 AMRAP
12 OVHD KBS @ 24K / 16K / 12K
40′ bear crawl
Strict chin-ups @ 6/3/3 ring row
*rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale Up: 32K / 24K kb, 20’ handstand walk instead of the bear crawl.

Optional ‘Cash Out’:
3 rounds
10 toes to bar
200m run

Last day to register for Murph!

Check out the event!

WOD 6/29

A. 14:00 EMOM
Min 1 – 1 Jerk @ 90-100%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises
*Split Jerk weight recorded

B. 5 rounds
5 Deadlifts @ 275 / 185 / 105
10 Burpees
*time recorded

Scaling Guide:
– 3:30 – 8 minutes, about 1:10 per round.

Optional ‘Cash Out’:
5:00 AMRAP
15 wall ball
100m farmer carry

 

WOD 6/28

A. Skill Practice Warm Up:
In 10:00 Minutes
Build up to 50-70% as quickly as possible

Snatch (w/:03 pause below knee) + Hang Snatch (Above the knee)

B. 10-8-6-4-2
Hang power snatch @ 115 / 65 / 35 lb KBS
Push jerk @ Same
50-40-30-20-10*
Double Unders (Scale:: 2 single = 1 DUs )
*Time reocrded

Scaling Guide:
– 5 – 12 minutes
– Scale Up: 135/85, Double Unders must be unbroken sets

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

 

WOD 6/27

A. 14:00 EMOM
Min 1 – 1 Front Box Squat  @ 50-60%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises

B. 4 rounds
6 Overhead Squats @ 115 / 65 / 55 (scale to front squats if mobility is the issue)
8 Toes-to-Bar
12 Wall Balls @ 20lbs/10ft, 14lbs/9ft, 10lbs/8ft:
100m Sprint
*Time recorded

Scaling Guide:
– 5 – 10 Minutes.
– Scale Up: 135/85 and 30/20 Wall Ball

 

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WOD 6/26

A. Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.

B. 12:00 EMOM
Min 1 – 3 Jerk @ 80-90%
Min 2 – 5/leg DB Split Squats
*Sets across for both exercises

C. “Wolfbane“
For time.
15-12-9-6-3
Power Clean @ 135 / 95 / 55
Bar-facing burpee
*Time recorded

Scaling Guide:
– 5-12 minutes, about 3-6 minutes to finish the 12s.
–  Scale Up: 105/155lb bar.

Optional ‘Cash Out’:
3 Rounds
60s plank
30 cal row

 

WOD 6/24

A. Two Person Teams
9:00 AMRAP
18 burpees
12 clusters (aka squat clean thrusters) @ 95 / 65 / 45
*reps anyway you see fit
*rounds + reps recorded

Rest 11:00
then…

6 Rounds
Strict pull ups @ 6 / 4 / 6 Ring Rows
or 3 bar muscle ups
12 Russian KBS @ 32K / 24K / 16K
200 M Run

*Alternate each full round, each teammate will complete 3 full rounds
*Time recorded

 

ONE WEEK FROM TODAY! MURPH DAY 2017
There is still time to REGISTER

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WOD 6/23 – Women’s WOD + WINE || Men’s Mary Moore + Moontower

A. 14:00 EMOM
Min 1 – 2 Jerk @ 80-90%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises

B. “Baseline”
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 kipping pull-ups

Scaling Guide:
–  4 – 8 minutes.
– Scale Up: 2 rounds (record only the first round)

Optional ‘Cash Out’:
3 Rounds
15 Russian KBS
200m run

 

7:00 PM tonight! Ladies, join Coach Gen at CrossFit Austin for Women’s WOD + WINE! Dudes, head to Mary Moore with Coach Tim for some strong man action and then over to Moontower for a beer! 
Details: Women || Men

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Yoga at CrossFit Austin!

Happy Thursday CFA! We are excited to announce a new pilot program to the menu! In our efforts to continuously provide opportunities for growth, we’re beginning a trial course for Yoga at CFA. Two familiar faces will be leading you in this trial course! In the mornings we’ll rise and shine with Vy Mai and we’ll close out the evenings and weekends with Taylor Grande!
What’s the scoop?
We are doing a trial run to see if these yoga classes will become a permanent fixture on our schedule. Through the trial period, these courses will be offered for free. If there is enough interest and consistency in attendance we will continue the classes after the trial period is up as an add-on to your memberships. It will not be wrapped into your regular memberships, but a yoga pass will be an option you may choose to purchase as an add-on service.
When and where?
Thursday mornings at 5:30 am with Vy
Thursday evenings at 6:30 pm with Taylor
Saturday mornings at 11:00 am with Taylor
*Classes will run from July 6th – July 28th and will be held in the front office of CrossFit Austin
Requirements
There are no pre-requisites to these classes, however, you must provide your own yoga mat. If you do have blocks or straps please feel free to bring those as well!
Feel free to message Gen with any questions! gen@crossfitaustin.com
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About Vy:
Vy’s been at CFA since her sophomore year of college, so about 4 years now! She was first exposed to yoga while studying at St. Edward’s where she soon began to develop a regular practice. After graduation, she studied with the local donation based studio Black Swan Yoga where she earned her 200hr Yoga Teacher Training certification dedicated to the study of Hatha Vinyasa yoga, meditation, anatomy, history and philosophy of yoga. She has experienced the positive effects yoga and is excited to share this with the rest of the CFA community.
A message from Vy:
I’m just a girl who really loves yoga and I can’t wait to share this awesome practice with you guys! I personally, normally take fairly active yoga classes and like to always be challenged with new and more advanced poses. I aim to offer classes that facilitate growth, both physically and mentally, but also provide a space for self-care and simply an enjoyable time. I like to give hands-on assists and adjustments, when desired, to help students get deeper into the poses and learn proper alignment to avoid injuries. I’m so excited!

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About Taylor: Fitness and athletic performance have always been a big part of Taylor’s life. She has been everything from a highly competitive track athlete, a national and international competitive cheerleader, competitive dancer, and gymnast. She has a Bachelor’s Degree in Exercise Science from Texas State University and an AFFA group exercise certification for yoga, Pilates, cycling, as well as circuit training.  Taylor has taught at Texas State University and at Pure Austin Fitness. Her favorite styles of yoga to teach are Vinyasa flow and Power Yoga.

A message from Taylor: Throughout my diverse background in athletics, one thing that was very essential to each sport was practice. You had to practice to get better, faster, stronger or to learn a new skill. My current practice is yoga. What’s beautiful about the practice of yoga is that you constantly evolve, with each pose leading to the next. You get to work on yourself from the inside-out! While being able to do handstands, head stands and funky balances is cool, yoga is about much more than what you can do on the mat. By practicing yoga you are finding inner peace and acceptance for the wonderful person you are by clearing any judgment or imperfections you hold on to. Nothing brings me greater joy than seeing those that I teach, find that inner peace through their practice.

 

 

WOD 6/22

A. Skill Practice Warm Up: Spend 10-15  minutes on kipping drills focused on kipping pull ups and/or bar muscle ups.

B.5 rounds for time (Scale: 4 rounds)
Muscle-ups @ 4 / 2/ 8 jumping chest to bar pull ups + 8 ring push ups
12 thrusters @ 115 / 75 / 20 lb DBs
12 Left /12 Right single arm KBS @ 24K / 16K / 12K
12 BB clean & jerk (same)
1:00 rest
*time recorded
*30 minute time cap

Scaling Guide:
– 20 – 30 min, about 5 min per round including rest.
– Scale Up:
8/4 muscle ups and 135/85lb barbell

Optional ‘Cash Out’:
4 Rounds
8 toes to bar
30 double unders

WOD 6/21

A. In 20:00 find a 1 RM Front Squat
*Strength cycle pretest
*Heaviest weight recorded

B. For time.
15 back squats @ 155 / 105 / 65
20 bumper plate burpees @ 45 / 25 / 15
800m run or 1.5 mile Assault Bike
*time recorded

Scaling Guide:
– 6 – 10 minutes.
– Scale Up:
185/125lb barbell
burpee pull overs instead of bumper plate burpees to 8’/7′ bar.

Optional ‘Cash Out’:
Murph Training:
2  Round
400m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00

Then

2  Round
800m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00

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