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2:00 Minutes of shin against the wall stretch

Make-up Day

Strength WOD:
A. Press+Push Press: x1+2×5 by feel (increase from last week)
B. Squat: x1-2×4@85-90%
C. Deadlift x2x5 @75-80%
*1-3 Chest to bar strict chin-ups @2012 b/t squat and dealifts sets (add weight if needed)

“You did then what you knew how to do, and when you knew better, you did better.” -Maya Angelou

Cancer Cells Slurp Up Fructose
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy In/Cash Out
2:00 Minutes of shin against the wall stretch

5 Sets
Hip Snatch+Hang Snatch (above the knee) x2+1  
Rest 2:00
*Post weights to comments

then….

4 Rounds
400 M run
5 Handstand Push-ups or :30 Handstand Holds
10 DB or KB Snatches/Arm (55 lb, 35 lb)
*time recorded

Happiness is the absence of the striving for happiness. -Zhuangzi

Barefoot Running
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, this Saturday, April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Skipper just hanging out

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

Challenge 1
Team Heavy Bag Run around front building and main building
*One bag per team
*Score=Total Time

Challenge 2
Team Prowler Push around main building
*One sled per team
*Score=Total Time

Challenge 3
3 Rounds
Med Ball Sprint Around Front Building
25 Wall Balls
*One Med Ball per person
*Score=Total Time

**CC will do the team WOD today!

Announcements:
–NEW CLASS HOURS: starting April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mego doing bar burpees with some style!

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

5 Rounds
:30 Single Leg Jump Rope
:30 Rest
:30 Wall Balls
:30 Rest
:30 Lateral Hurdle Hops  
:30 Rest
*Steady pace work 70-80%

then….

5 Sets
3 Back Squats @ 40X0
*work to a challenging weight not a 3 RM, strict tempo (don’t pause at the top)
*Rest 3:00-5:00 b/t sets

Announcements:
–NEW CLASS HOURS: starting April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am.
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

5 Rounds
10 Heavy Russian Swings
rest :30
10 Step-ups/leg (Unweighted)
rest :30
Max L-Sit Holds
rest :30

then…

5 Rounds
:40 Row @ 70% Effort
:20 Rest
:40 Dumbell Push Press (35 lb, 20 lb)
:20 Rest
:40 Kip Chin-up
:20 Rest

All problems become smaller if you don’t dodge them, but confront them. – William F. Halsey

Sweetener
*Post thoughts to comments

Announcements:
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Elizabeth showin off her mad ball tossin skillz!

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

10 Minute AMRAP
60 Bar-facing Burpees
30 Overhead Squats (120lbs, 90lbs)
10 Muscle-ups
WATCH THIS VIDEO IF YOU ARE COMPETING!

Appearances are often deceiving. -Aesop

Playground Power
*Post thoughts to comments

Announcements:
-The next round of OLYMPIC LIFTING classes with Chad Vaughn starts this Thursday, April 14th.  Sign up here!
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Good Luck to Jenn this weekend at the Boston Marathon!

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

Strength WOD
A. Press+Push Press x1+2×5 by feel (increase from last week)
B. Squat x2x5 @85%
C. Deadlift x2x5 @75-80%
*1-3 Chest to bar strict chin-ups @ 2012 b/t squat and deadlift sets (add weight if needed)

Give to every human being every right that you claim for yourself. -Robert Green Ingersoll

Nuts
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  TODAY,  April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO by NOON TODAY, so we can make a reservation.
-The next round of OLYMPIC LIFTING classes with Chad Vaughn starts this Thursday, April 14th.  Sign up here!
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Watch out!  The ladies of CFA showin their guns!

Buy In/Cash Out
Accumulate 2:00 monster walking

Hip Snatch Waveload
3-2-1-3-2-1-3-2-1
*:90 Rest b/t rep sets
*Try to increase weight each rep scheme
*Post notes to comments

then…

10 Rounds
200M Run @ 85-90% Pace
3 Shoulder to overhead @55-65% of Jerk 1RM
*Loads and time recorded

Life isn’t a matter of milestones, but of moments. -Rose Kennedy

Strict always much more important than the kip
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS” night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO by noon tomorrow, so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

CC WOD:
Do Friday’s workout if you did not come in on Friday or are not doing the sectional workout.  If you have done both workouts, choose a skill to work on, but do not do any energy system training.

Regular WOD:
Skill Session
3 Sets
Deadlift Clusters 1.1.1.1.1.1 @ 55-65% (rest :30 b/t reps)
(Move up in weight if possible between sets and rest :90 between sets)
**No scores given, this is individual skill work

Team WOD
5 Rounds
:30 Squats
:30 Rest
:30 Push-ups
:30 Rest
:30 DB Snatches (55lbs, 20lbs)
:30 Rest
*Post team total reps to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

MG Jenny In Action

5 Rounds
15 Unbroken CTB Kip Pull-ups (Scale volume to allow for Unbroken)
15 American Swings (24K, 16K)
rest :20
200 M Sprint
20 Anchored Sit-ups
rest :20
*Time recorded

Don’t fight the problem, decide it. -George C. Marshall

Fat-en-u
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Congrats to the Circle of Awesomness Challenge Female top 3!
1. Carissa Stith
2. Darlene Price
3. Stacey Magnesio