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
AM – Level 2 | |
Guthrie | |
Ben | 13.5 |
Kara | S |
Big Spoon | 10 |
9AM | 20 |
J-Mo | 16 |
Jackie | 19.5 |
Lindsey | 9.75 |
Ken | 18 |
Ballet | 13.5 |
Michele | 16 |
Kyle | 12.5 |
Tow Matt | 14 |
Ray | 12.5 |
Ginger | 15 |
Dallas | 10.5 |
Noon – Level 2 | |
Mer | 16.5 |
Snick | 16 |
Anne | 17.75 |
Alexa | 17.75 |
Walker | 11 |
PM – Level 2 | |
Marky Marc | 16.5 |
Gil | 19 |
Gabriel | 14.5 |
Daby | 16.2 |
Erica | 11.5 |
Dayna | 10 |
Smitty | 13 |
Ryan | 15 |
Cowboy | 8.05 |
Dani | 19 |
Pinky | 13.75 |
AG | 18.5 |
Boone | 12.5 |
Gwar | 14 |
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
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
All Levels – AM | |
Joe Dan | |
Sissy | |
Janet | |
Kelly | |
Ben | |
Maureen | |
Christian | |
Jackie | |
Ebelia | |
Lindsey | |
Suzi | |
Jillian | |
Sarah | |
Bryan | |
Lon | |
Jeff | |
Russell | |
Veronica | |
Silas | |
Ed | |
Matt | |
All Levels – Noon | |
Marky Marc | |
Jamey | |
Kayleen | |
Andy | |
49er | |
Ana | |
Allison | |
Spencer | |
Snick | |
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**
The lovely and talented Coach Alex Janss will be leading the female athletes of CFA through a 4-week nutritional and fitness program designed to help set and achieve personal goals!
The challenge focuses on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process. This is open to ALL Women and can be scaled to ALL levels of fitness – even if you are not a member of CrossFit Austin: Register Now!
What is Included?
- S&B Guidebook
- Weekly Check-In Meeting & Workout held at CrossFit Austin
- 16 Workouts to Complete on Your Own (4 per week for 4 weeks)
- 28-Day Food List
- 28-Day Menu Guide
- 28-Day Supplement Recommendations
- Goal Setting
- Before and After Pictures
- Before and After Body Composition
- Before and After Fitness Evaluation
- 28 Daily Mission Emails
- Gift Bag
- Accountability to Food Log, Workouts and Much More!
When and Where?
S+B Sessions meet on Sundays from 5:00pm – 6:00pm at CrossFit Austin (8708 S. Congress Ave)
The dates for the next session will be announced soon!
Price: $200
*Current CFA members can save 25% on registration by entering the code “CFALADY” at checkout!
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**
AM-Level 1 | |
Carlos | 14:30 |
Jo | 14:34 |
Emily | 14:37 |
Ebelia | 14:28 |
Megy | 14:43 |
Lee | 14:30 |
Maureen | 14:40 |
Silas | |
Sarah | |
Ashlee | |
Ed | |
Christine | |
Frank | |
Ismael | |
Vanessa | |
AM – Level 2 | |
Ben | |
Ruhlin | |
Kristi | |
JV | |
Sean | |
Schmidty | |
Janice | |
Mitch | |
Lindsey | |
Sparker | |
Russel | |
Kyle | |
Jillian | |
Nick | |
Noon – Level 2 | |
Josie | |
49er | |
Snick | |
Dixie | |
Bryan |
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
AM – LEVEL 1 | |
Gage | 9 30lb |
Katie | 6 15lb |
Lee | 7 20lb |
Jeff | 8 35lb |
Christine | 7 15lb |
Marissa | 7 10lb |
Vanessa | 8 15lb |
Ed | 8 25lb |
Jo | 8 15lb |
Alyssa | 6 15lb |
AM – LEVEL 2 | |
Can2 | 10:10, 11:15 |
Schmidty | 8:29, 14:06 |
BigSpoon | 8:08, 10:58 |
Mego | 8:49, 12:17 |
Alex | 10:27, 14:25 |
Valyn | 10:22, 15:44 |
Todd | 8:27, 10:27 |
Sam | 8:46, 13:39 |
Kristi | 8:49, 14:09 |
Guthrie | 8:02, 10:35 |
Russel | 8:33, 11:49 |
Brad | 10:40, 6:51 |
Nick | 12:00, 7:42 |
Dallas | 12:08, 7:21 |
Tow Matt | 10:53, 8:40 |
Ballet | 12:30, 7:48 |
Michael | 6:44, 11:32 |
Ryan | 11:23, 8:32 |
Joe Dan | 8:18, 11:44 |
Walker | 9:17, 12:47 |
Ray | 8:55, 12:47 |
Erica | 9:08, 13:00 |
Big Easy | 8:00, 11:41 |
Kayleen | 9:29, 15:40 |
Jen | 9:07, 14:04 |
George | 7:47, 12:29 |
AM – LADIES | |
Dayna | 8:40, 12:18 |
Jenny | 8:45, 12:28 |
Mer | 9:37, 13:17 |
Smash | 8:25, 13:49 |
Kristin | 7:55, 13:41 |
Ginny | 9:13, 13:10 |
Paula | 8:43, 14:12 |
Heidi | 10:22, 13:10 |
Allison | 8:20, 15:40 |
Abby | 9:51, 15:22 |
NOON – LEVEL 1 | |
Jill | 7 15lb |
Craig | 5 15lb |
Whitney | 4 10lb |
Rebecca | 6 10lb |
Ronak | 6 10lb |
Alex “Dirty” | 7 45lb |
Andrew | 7 25lb |
Ashley | 8 15lb |
Zach | 6 20lb |
Kat | 7 15lb |
PM – Level 2 | |
Gabriel | 9:44, 11:37 |
Ade | 8:53, 15:59 |
Jables | 9:07, 12:01 |
Kiehler | 8:24, 11:27 |
Andy | 10:12, 11:12 |
Cat | 9:59, 14:12 |
M-n-M | 9:06, 11:25 |
Amber | 8:52, 15:12 |
Gil | 8:50, 12:30 |
Marky Mark | 8:34, 12:38 |
Cowboy | 8:36, 11:58 |
Robert | 7:27, 11:20 |
AG | 13:39, 12:25 |
Smitty | 8:19, 12:55 |
Jeannette | 9:07, 14:11 |
KT | 10:38, 12:33 |
Kline | 8:34, 14:04 |
Leidy | 9:01, 13:33 |
Twin | 10:38, 12:31 |
Evil | 9:01, 11:55 |
Rufino | 9:40, 12:50 |
JMo | 8:42, 12:41 |
Avtar | 8:06, 12:26 |
Gwar | 8:30, 12:10 |
JJ | 11:48, 13:18 |
Christian | 6:39, 10:42 |
Adrian | 7:50, 11:13 |
E-Rod | 9:08, 14:01 |
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
AM – Level 1 | |
Wisdom | 55 |
Ismael | 95 |
Amanda | 55 |
Sarah | 55 |
JJ | 85 |
Silas | 75 |
Sean | 95 |
Ross | 75 |
Meggie | 45 |
Raj | 55 |
Carlos | 85 |
Ebelia | 65 |
AM – Level 2 | |
Jackie | 19 Rx |
9Am | 15.6 S |
Eileen | 20.3 S |
Guthrie | 13.25 Rx |
Ben | 16.4 Rx |
Sam | 15 S |
Mitch | 16.6 Rx |
Ken | 16.1 S |
Schmidty | 16.6 Rx |
Sparker | 15 S |
Todd | 13.5 Rx |
Chris | 15.25 Rx |
Tow Matt | 17.5 Rx |
Ballet | 13 Rx |
Nick | 17 Rx |
Kyle | 15 Rx |
Michelle | 5 S |
Brad | 15 Rx |
Michael | 5 S |
Ray | 13.5 Rx |
Kayleen | 20.25 Rx |
Walker | 17 Rx |
Noon – Level 2 | |
Jamey | 13.7 Rx |
49er | 18 Rx |
Anne | 20.5 S |
Snick | 18 Rx |
Dallas | 11.5 Rx |
Buck | 14.8 Rx |
Dixie | 19.5 S |
Mer | 20 Rx |
PM – Level 2 | |
Shug | 29.1 Rx |
Mego | 20.25 S |
Ryan | 15.75 Rx |
AG | 16 Rx |
Marky Mark | 17.9 Rx |
Ruffino | 22.5 Rx |
Smitty | 19 Rx |
Leidy | 24 Rx |
Garrett | 16.5 Rx |
Desiree | 25 Rx |
Cowboy | 16 Rx |
Clint | 13.8 Rx |
Lindsey | 19 Rx |
Robert | 21 Rx |
Jillian | 17.5 Rx |
Avtar | 19 Rx |
Missy | 17.8 Rx |
Adrian | 16.3 Rx |
Christian | 14.4 Rx |
Deniss | 19.2 Rx |
George | 13.1 Rx |
C2 | 23 Rx |
PM – Level 1 | |
Zane | 135 |
Nicole | 55 |
Lynn | 85 |
Zach | 55 |
- 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