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Level Two:

Make-up/Skill Day

Strength
A1. Front Squat x2-3×5 @21×1 (80-90%) rest 1:00
A2. Hip Bridges x10/leg x5 rest 2:00
B1. Snatch DL x3x3 @x310 (80-90%) rest :45
B2. V-ups x10-12×3 rest :45
B3. Glute Ham Raises x6-8×3 rest :45

Level One:

Skill Practice
5 Rounds
Ring Static Hold :30 (Bottom, Top, Leaning)
3 Wall Balls

WOD
4 Rounds
3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Completed Rounds recorded

Life is about timing. -Carl Lewis

Riding your own bike
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD! Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be July 26th at 7:00pm. The location is to be announced.

Level Two:

Upper Body Strength Test
A1. Close Grip Bench Press x3x5  Rest 1:00
*Try to find a new 3 RM
A2. Lateral Monster Walks x:60×5  Rest 2:00
*CGBP Recorded

then…

3 Rounds
10 Burpees
10 Hip Power Snatches
*Time Recorded

Level One:

Skill Practice
Rowing Progressions

WOD
Team Workout
3 Rounds
350 M Row
12 Walking Lunges
*2 person teams
*Partner B cannot move on until Partner A has finished exercise (both partners can work at the same time)

Virtue is the fount whence honour springs. -Christopher Marlowe

3 tips for better meals
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Push-up Man being represented by Letty’s husband, Gerry Martin, at Petra!

Team WOD
400 M Run
100 Pull-ups
400 M Run
200 Squats
400 M Run
300 Flutter Kicks
*Team of 3-4

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Skill Practice
Double Under Progression

Aerobic Training
“The Double Russian”
5 Rounds
20 Russian KB Swings (24K, 16K)
20 Double Unders (or singles x2)
20 Russian Step-ups (total)
20 Double Unders

To achieve, you need thought. You have to know what you are doing and that’s real power. -Ayn Rand

CrossFits a funny thing
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Level Two:

Skill Practice
3 Sets
6-10 Kipping Pull-ups
rest 1:00
Clean Pull-under
rest :90
*Post thoughts to comments

then…

Lactic Power Training
5 Rounds
250 Meter Row
appx. 2:00 rest
*4-6 Toes to Bar during rest
200 Sprint or Airdyne
appx. 2:00 rest
*4-6 Overhead Squats during rest
*Slowest Run and Row recorded

Level One :

Skill Work
3 Sets
5 Step-ups
5 Frank Squats @3212
5 Waiters Bends @2020

then…

A1. Back Squats x5x3 @32×1  rest :30
A2. Seated DB Ext. Rotation  rest 1:00
B1. DB Press x5x3  rest 1:00
B2. DB RDL x5x3 @4111  rest 1:00

Everywhere is within walking distance if you have the time. -Steven Wright

Winner Speech
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

A1.  Handstand Holds x:30 x5  rest 1:00
A2.  DB Snatches x3-5/Arm x5  rest 1:00
B1.  Ring Static Holds x:30 x4  rest 1:00
B2.  Russian Step-ups x10/leg x4  rest 1:00
C.     15 Minute Recovery Row (Easy Pace)
*Post notes to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here! We have opened a new 8:00am heat!
– July 4th, we will be running a limited schedule. We will have a 10:00am class.
– July 5th, free WOD at 7:00pm. Bring your friends and family and sign them up here.

5 Rounds
:10 Box Jumps (challenging height)
1:50 Rest
:10 Dips
1:50 Rest
:10 Air Squats AFAP
1:50 Rest
:10 Burpees AFAP
1:50 Rest
* Box Jump Height, total Burpees+Air Squat reps recorded

I can, therefore I am. -Simone Weil

Getting Back on the wagon
*Post thoughts to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!  We have opened a new 8:00am heat!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

A1.  Row 250 M @ 60% (focus on skill, perfect strokes) x5  rest :30
A2.  Weighted strict chin-ups x5x5 @20×2  rest :30
A3.  Walking lunges x10/total x5  rest :30
B1.  Horizontal pull-ups x5x5  rest 1:00
B2.  Split squats x3-5×5  rest 1:00
*Post notes to comments

Food for thought
*Post thoughts to comments

Have no fear of perfection – you’ll never reach it. -Salvador Dali

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here! We have added a new 8:00am heat.
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

Team WOD
2K Row
100 Burpees
100 Walking Lunge Steps
2K Row
*Teams of 2-4
*Divide all meters and reps amongst teammates
*1 Person works at a time
*Total time recorded

The world is round so that friendship may encircle it. -Pierre Teilhard de Chardin

Fast food and weight gain
*Post thoughts to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

1200 M Run
2  Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
800 M Run
2  Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
400 M Run
2 Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
200 M Run
2 Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
*Times Recorded

To be alive at all involves some risk. -Harold MacMillan

Standard American Diet
*Post thoughts to comments

Announcements:
-TOMORROW, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colle Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

The end of a long weekend and everyone is still smiling!