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Level Two
2 Rounds of 3:00 AMRAP
500m Row
Burpee Lateral Jumps  (as many as possible)
Rest 3:00
*1:00 Double Unders during rest

2 Rounds of 3:00 AMRAP
300m Run
5 Wall Balls
5 Pull-Ups
Rest 3:00
*1:00 Double Unders during rest
*After run, do as many sets of 5 Wall Balls and Pull ups as possible

2 Rounds of Mobility Routine
Scorpions x10/ leg
Iron Crosses x10/ leg
All 4’s Hip Cricles x10/ leg
Partner Straddle Stretch x :20 sec

Level One (TEST DAY)
Skill
Push Press

Workout
A1. Push Press x3x4
A2. Strict Chin-ups x5 @30X2 or COB Hold x4 *First 3 sets are attempts to get :30 Chin-Over-Bar Hold
B1. Back Squat x3 x 4
B2. Kneeling Founder x :15/:15 x 5 Rest 1:00
C. 50 Burpees For Time (Partner)
*1 person works at a time, 50 = Team Total

Start with why: How great leaders inspire action
*Post thoughts to comments 

“If you can clearly articulate the dream or the goal, start.” – Simon Sinek

We want to take a moment to thank each member and friend who came out for (or contributed to) this past weekend’s Fall Fit Fest. Your generosity raised over $2,000 for the Kenedi Groves Fund, which will help this very special girl and her family as they continue to search for a heart donor. Part of what makes CrossFit Austin so fantastic is the wonderful community we have and we appreciate all that you did to help this family!

Level Two
A. Clean Pull + Clean & Jerk Complex x 8 Rest 1:30
*Work up each set
B. 10:00 to Find Max Height Box Jump
C. 400m Partner Sled Sprint (45lb, 25lb)
*For time

Level One (TEST)
Skill
Jump Progression Review
Jumping Pull-ups

Workout
4 Rounds
5 Step-ups / Leg
5 Box Jumps
5 Russian Swings
5 Ab Mat Sit-ups
200 M Run
*M: 20”, 16K; W: 16”, 12K

then…
Front Plank Test

10 ways to increase lifting speed
*Post thoughts to comments

“Never quit. Suffer now and live the rest of your life as a champion” – Muhammed Ali

Get a head start on your New Year’s resolutions with CrossFit Austin! For the month of December we are offering an unprecedented 70% off of Group CrossFit Classes and Personal Training. The first 20 folks that take us up on our Black Friday deal will get the following:

The Deal:
$90 for 9 Group Sessions and 1 Free Personal Training Session ($300 value)

Sold Out

The Details:

• Limited to the first 20 sign-ups
• Access to 9 Level-1 CrossFit Group Classes during the month of December ($225 Value! See Schedule Here)
• Free Personal Training Session with a CrossFit Austin Coach ($75 value)
• New-Member Only Group Training Sessions on Saturdays (12/1, 12/8, and 12/15)

The Fine Print:

• New Member Orientation and Training Session Saturday 12/1 @ 11:00 am
• *All new members must attend the Orientation or schedule the Personal Training Session in order to begin group classes
• All Group Classes and Personal training session must be completed during the month of December
• No refunds will be given

***Registration Opens at 10:00 AM Friday November 23rd!***

All Levels
A1.Muscle Snatch Rotations (R/L) x4x3 Rest :30
A2.Snatch Grip RDL x10x3 Rest 1:30

B.
Elastic Endurance Circuit
8:00, on the minute (20 secs on / 40 secs off)
Lunge Jumps
Rocket Jumps
*Alternate movement each minute

C.
4 Rounds
5 Push-ups (Scale up to HSPU, if possible)
10 Russian Swings
100m Carioca

Congratulations to Mer and her husband, Tim , who received the 2012 Dayton Peace Prize Award last weekend!

Read more about this accomplishment and honor here. 

Level Two
A. Power Clean & Jerk 3-2-1-3-2-1 (Wave load ex. 75%,80%,85%) Rest 2:00
B. Front Squat x3x3@85% Rest 3:00
C. 3 Step Squat x3x3 @ 65% Rest 2:00
D. WTD Chin ups x3x5 @RPE 8 Rest 2:00

Level One
Skill
Hip Snatch
Back Squat
RDL

Strength
A. Hip Snatch x2x6
B1. Low Box Squat x6-8×3 @ 31X0
B2. Supermans x5x3
C. RDL x6-8×3 @ 3111

A case for the 11th fitness domain: Self-confidence
*Post thoughts to comments

“Success is the prize for those who stand true to their ideas.” – Josh S. Hinds

Congratulations to Miguel, Alex, and Shane for their performances at the Power Output Challenge last weekend!

Level Two
A1. DB Bent over Row x8x4 @ 20X0
A2. 50 M Farmer Walk (R2R)x2x4
A3. DB Reverse Lunges x8/legx4

then…
8 Rounds of 1:00 AMRAP
100m Power Skips
Burpees
*Record Burpees
*Jog back

Level One (TEST DAY)
Skill
Dip Progressions

Workout
A1. Dips x 3-5 x 5
A2. Ring Rows x3-5 x 5

then…
3 Rounds
8 Renegade Rows (Push-up, R, L = 1)
20 M Lunge (10 M down and back)

How to anticipate better
*Post thoughts to comments

“You must begin to think of yourself as becoming the person you want to be.” – David Viscott

The Tantons before Godai on Saturday! Congrats, y'all - great work!

Level Two
800m Run
Rest 3:00

2 Rounds of 3:00 AMRAP
60 Double Unders
5 Box Jumps
5 Push Press (75lb, 55lb)
Rest 3:00

800m Run

2 Rounds of Mobility Routine
Scorpions x10/leg
Iron Crosses x10/leg
All-4’s Hip Circles x10/leg
:20 Partner Straddle Stretch

Level One (TEST DAY)
Skill
Rowing

Workout
500 M Row
1 Mile Run
500 M Row
*Cap: 15:00
*Record Each 500 M Split and Mile Split

Cholesterol and mental health
*Post thoughts to comments

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” – H.L. Hunt

Level Two
A. 15 mins to Find Heavy 3-Position Power Snatch (Hip, Top of Knee, Ground)
B. Partner Max 2k row for time
*Partners switch every 250m

Level One
Skill
Wall Balls

Strength
A1. Front Squat + Press x3-5×5 (Work up weight)
*1 Front Squat + 1 Press = 1 Rep
A2. Lat + Pec Stretch
A3. Low Back Complex x :10/:10/:10

5 Rounds of 1:00 AMRAP
5-7 Wall balls
Max Single Jumps
*Total Wall Balls Recorded

The habits that crush us
*Post thoughts to comments

“Life is either a daring adventure or nothing.” – Helen Keller

All Levels
Wall Ball Review

20 Minute AMRAP
200 M Medball Run
200 M Medball Slide
20 MB Ground to OVHD
20 MB Cow Bell Swing
20 Wall Balls
*Alternate each exercise 

10:00 Thoracic Mobility
Coach’s Choice