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Level 2
A. Strict Chin-ups x6-8×4 @ 22×1 Rest :00

4 Rounds
6 DB Push Press @ 55#/35#
20 M Skip AFAP
Rest 2:00

then…
4 Rounds
8 Box Jumps AFAP
Rest 2:00

Level 1  (Test Day)
Skill: Kipping Pull-up/Jumping Pull-up

Strength
A1. Press x8x4
A2. Front Squat x8x4
*Focus on Mechanics and Technique, not weight

WOD
Test:
3 Rounds
25 Wall Ball
10 Pull-ups
1 min Rest

Nutrition Myths You Need to Stop Believing
*Post thoughts to comments

“What is popular is not always right; what is right is not always popular.” – Albert Einstein

All Levels
Open 13.3
12 minute AMRAP
150 Wall Balls
90 Double-unders
30 Muscle-ups

“Ability may get you to the top, but it takes character to keep you there.” -John Wooden

Muscle-ups = Functional

All Levels
4 Rounds
:10 Power Row (take 5 warm-up strokes and then go :10)
2:50 Rest

then…
8 Rounds
25 M Sled Sprint
appx. 3:00 Rest
*Record Avg. Intervals

Losing Fat With Simple Food–Two Reader Anecdotes
*Post thoughts to comments

“In my mind, I’m always the best.  If I walk out on the court & I think the next person is better, I’ve already lost.” – Venus Williams

Level 2
A. Hip Power Snatch (work up to a challenging 5 rep in 10:00-not a 5 RM)
B. Back Squat 10RM,  95% x10,  @90% x10 Rest 3:00
C1. Single Arm DB Row x8-10/arm x3 @3010 Rest :30
C2. Ring Push-up x8-10 x3 @ 3010 Rest :60

Level 1
Skill:
Press, Push Press, Jerk

Strength:
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk

Workout:
“Crazy 8’s”
7:00 AMRAP
8 DB Deadlifts
8 Ring Rows
8 DB Step-ups / Leg

30 Awesome Quotes on Simplicity
*Post thoughts to comments

“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson

**We will be running Open WOD 13.3 on Saturday Morning @ 9, 10, 11 am**

Level 2
Skill Day
Skill Review Kipping Pull-Ups

5 Rounds for Quality
7 Box Jumps
5 Hollow Rocks
7 KB Swings
5 Wall Walks

Level 1
Skill:
Rowing
Wall Ball Review

3 Rounds
500 M Row
Rest :60
25 Wall Balls
Rest :60
*Record Split for Wall Balls and Rows

How Sitting Too Much Is Making Us Sick and Fat–And What to Do About It

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” -Mia Hamm

CrossFit Austin will be hosting this month’s CrossFit Classics Friday night (3/12)
Sign up HERE! *Space is limited*
Time: 6:30pm
WOD: 13.3
After party : Moontower Saloon

**We will be running Open 13.3 redo’s and a Team WOD on Saturday Morning @ 9, 10, 11 AM**
 

CrossFit Classics is taking place this Friday (3/22) at CrossFit Austin! Come tackle 13.3 with athletes from all over Austin!  Click here to sign up today! Space is limited! 
The event starts at 6:30 pm and will be followed by an after party at Moontower Saloon! Everyone is welcome!!
*Members: Saturday’s 9 am and 10 am WOD will also be 13.3, there will be no 11 am. 
Level 2
3 Rounds
400 M Run
15-20 UB Wall Balls
*Steady continuous, Time Recorded

Rest 10:00

4 Rounds
500 M Row
5-10 Push-ups
15-20 Double Unders
*Steady continuous pace, Time Recorded

Level 1 (Test)
Skill:
Kip Swing/Jumping Pull-up

15:00 AMRAP
6 Air Squats
6 DB Push Press
6 Ring Rows
200 M Run
*Steady continuous, Total Rounds Recorded

Test: Plank

The Carb Back Load
*Post thoughts to comments

“It is our duty as men and women to proceed as though the limits of our abilities do no exist.” – Pierre Teilhard De Chardin

Level 2
A1.  Strict Chin-ups x8-10×3 @22×1 Rest 1:00
A2. Single Arm Front Rack KB Reverse Lunges x6/leg x3 Rest :00 (switch hands half way through)
A3. Russian KB Swings x8-10×3 Rest :90

B.
8 Rounds
8 Burpees AFAP
Rest 2:0

*Monthly Challenge*

Level 1
Skill:
Hip Clean Progression
A. Hip Clean x1-3 x5

B1. Front Rack Reverse Lunges x3x5
B2. Strict chin-ups x3x5
C1. RDL x3x5
C2. Push-ups x3-5×5

Why Humans Like Taking the Easy Way out
*Post thoughts to comments

“The richest man is not he who has the most, but he who needs the least.” -Unknown

ANNOUNCEMENTS

•  Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at the Stage on Sixth (3/16) at 3:30pm! RSVP: Here!

• CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
• The WOD: 13.3
  After party: Moontower Saloon
  Sign-up: HERE!
• Strength + Beauty Kicks-off on March 24th! For details click HERE!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11thTopic: Programming. What to expect & why.
• Pub Run, anyone?
  When: Friday, April 12th
  Theme: Rockstars

All Levels
13.2

“Don’t practice until you get it right.  Practice until you can’t get it wrong.” – Unknown