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Powell Raises 2×8
Muscle Snatches 2×8

The WOD is done for time and the sequence is done the same way “The 12 Days of Christmas” is sung.  Athletes are encouraged to wear “Christmas Style” clothing, such as Santa hats, elf hats, jingle bells, etc. to show their holiday spirit!

“CrossFit’s The 12 Days of Christmas”
1st Day= 1 x 20M Sprint (10M down, 10M back)
2nd Day= 2 x Push-ups
3rd Day= 3 x Air Squats
4th Day= 4 x Sit-ups
5th Day= 5 x Dumbbell Swings (55lbs, 35lbs)
6th Day= 6 x Back Squats (95lbs, 65lbs)
7th Day= 7 x Push Presses (95lbs, 65lbs)
8th Day= 8 x Hang Cleans (95lbs, 65lbs)
9th Day= 9 x Bent-over Rows (95lbs, 65lbs)
10th Day= 10 x Deadlifts (95lbs, 65lbs) 
11th Day= 11 x Box Jumps (24″, 20″)
12th Day= 12 x Burpee Pull-ups}
*Total Time Recorded

At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser

Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until January 6th!

Merry Christmas Eve CrossFit Austiners!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

Make-up/Skill Day

Squat Program
Lunge walk 50 Steps
Back Squat 5×5 @ 40X0
Narrow Grip Overhead Squats 3×5 @ 42X2

We work to become, not to acquire. -Elbert Hubbard

Mobilization

Announcements:
CrossFit Austin Holiday Schedule:
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

7 Rounds
:30 Russian KB Swings
:30 Rest
:30 Burpees
:30 Rest
:30 Box Jumps (Step Down)
:30 Rest
*Total Reps Recorded

The successful man will profit from his mistakes and try again in a different way. -Dale Carnegie

Gift Ideas for the Grok in your family

Announcements:
CrossFit Austin Holiday Schedule:
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Jenn winner of 2010 Earmuffs award, striking a pose in the nations capital!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

2 Attempts
3:00 Minute Capacity Test
Max Calorie Row
*Recorded

5 Sets
3 Deadlifts @ 22×1
1:00 Rest
5 Handstand Push-ups
3:00 Rest
*Post weights, and notes to comments

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Our good friend, Dan Fuhr, sporting the CFA Push-up Man down under!

3 Rounds
15 Box Jumps (step down)
20 Wall Balls
200M Run
3:00 Active Rest Accumulated L-Sit Hold
*One teammate must be in an L-Sit through duration of the 3 minutes

Then…

3 Rounds
15 Dumbell Presses (35lbs, 20lbs)
25 Russian Swings
3:00 Active Rest Accumulated Static Chin-up Hold
*One teammate must be in a static chin-up hold through duration of the 3 minutes

Score=Total Team Time

The harder I work, the luckier I get. -Samuel Goldwyn

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Take 15 Minutes to build to a heavy Clean + Front Squat
*Weight Recorded

Then…

On the Minute for 10 Minutes
Clean + Front Squat

What we see depends mainly on what we look for. – Sir John Lubbock

A guide to cooking with oils

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Make-up/Skill Day
Push/Pull
Aerobic Skill Practice
Press, Press, Press

Squat Program
Russian Step-ups 3×10/leg (add weight each set)
Back Squat 5×5 @ 40×0

Everyting negative – pressure, challenges – is all an opportunity for me to rise. -Kobe Bryant

Our very own Christy’s story on Robb Wolf.com!!!

Announcements:
–TODAY‘s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza is TODAY, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

5 Sets
2 Strict Presses 20X1
2:00 Rest
*Best Weight Recorded

5 Rounds
3 Push Press (Use Final Weight from Skill Session)
Hill Sprint
15 Unbroken Double Unders
approximately :90 Rest
*Best Interval Time Recorded

Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them – every day begin the task anew. -Saint Francis De Sales

Sweetner Breakdown

Announcements:
-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your Favorite Paleo dessert!
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Aerobic Skill Practice

Station 1
4 Rounds
1:00 Row for Calories @ 90% Effort
1:00 Active Rest  (Practice overhead Squats)

Station 2
4 Rounds
1:00 Burpees @ 90% Effort
1:00 Active Rest (Practice Clean Pull-unders)

Station 3
4 Rounds
1:00 Air Squats @ 90% Effort
1:00 Active Rest (Practice Kip Swing or kip pull-up variation)

Station 4
4 Rounds
1:00 of AbMat Sit-ups
1:00 Active Rest (Practice handstands)
*Total Reps recorded, choose a weight that allows for excellent technique during active rest/ practice times, finish all sets on one station before proceeding to the next.

Hold fast to your dreams, for without them life is a broken winged bird that cannot fly. -Langston Hughes

Shoulders

Announcements:
-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Buy In/Cash Out
2×10 Narrow Grip Overhead Squats 32×2

4 Rounds
3 Snatch Pull-unders
:30 Rest
5 3 Position Deadlifts 
:30 Rest
3 Muscle-ups/Muscle-up Transition Work/Dip Work
1:00 Rest
*Post notes to comments

Then…

6 Rounds
4 Deadlifts (See chart)
12 Burpees
*Recorded

Many people think they want things, but they don’t really have the strength, the discipline. They are weak. I believe that you get what you want if you want it badly enough. -Sophia Loren

The BS of the overeating theory

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  TODAY is your last day to add a plus one.