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Level Two
“Lumberjack 20” 
20 Deadlifts (275lb, 195 lb)
Run 400m
20 KB swings (32K, 24K)
Run 400m
20 Overhead Squats (115lb, 85 lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″, 20”)
Run 400m
20 DB Squat Cleans (45lb, 20 lb)
Run 400m
*Total Time Recorded (40 Minute Cap)

Level One (TEST DAY)
A1. Push Press x5x4 Rest 1:00
A2. Strict Chin-ups or COB Hold x5x4 Rest 1:00
*First 3 Sets are attempts to get :30 Chin over bar hold

then…
6-Minute 2-Person Sled Drag (45lb, 25lb)
*Partners switch every 1:00.
*Best score = team that drags sled the furthest

Boost your testosterone
*Post thoughts to comments

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” – Ambrose Redmoon

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
5:00 Warm-up (Low Level Plyos, Hips)
Snatch Progression
Snatch 2-2-2-2-2-2-2-2
*In 8 sets, work up to 70-75%, RPE 7-8, first set that has weight on the bar is set 1.
*20 Minutes to complete

then…
7 Rounds
:30 of Burpees
:90 Rest
*Total Burpees Recorded

Core/Stretch Circuit

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
2 Rounds
800 M Run
9-6-3
Deadlifts (95lb, 65 lb)
Front Squats (95lb, 65 lb)
Rest 1:30
*Split times recorded
*Scale run, if needed
*Goal time/split is 5:00

How to foam roll like a pro!
*Post thoughts to comments

“Just as there is no loss of basic energy in the universe, so no thought or action is without its effects, present or ultimate, seen or unseen, felt or unfelt.” – Norman Cousins

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

All Levels
3 Rounds – Partner Skill Session
10 Partner Horizontal Ring Row
10 Med Ball Over/Unders
20 Half Twist/Side
20 Full Twists/Side

then…

4 Rounds
10 BB Push Press + 10 Front Rack Reverse Lunges/Leg
25 Yard Shuttle Run
*Record final weight & total time
*Can have two bars / team

5:00 Core Circuit
Deadbugs
Front Planks
Single-Leg Hip Bridge

Spontaneous Play-Workouts
*Post thoughts to comments

“Luck is what happens when preparation meets opportunity.” – Coach Darrel Royal

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is TOMORROW, Saturday (9/8)! Good luck to all athletes and thank you to all our volunteers! Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00 *Lower for up to :30 on the last rep
B. Squat x10x3 *Find your 10 RM
C. RDL x5x3
D. Glute/AB Circuit

Level One
Skill
Front/Frank Squat
Hip Power Clean

WOD
B. Front Squat x3x7
(Build weight up each round as needed)

How Long Should Soft Tissue Work Take: Thoughts, Theories, & Ideas
*Post thoughts to comments

“There’s no substitute for guts.” – Paul Bear Bryant

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is this Saturday (9/8). Learn more here. *We are still looking for volunteers!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

Level Two
15:00 Agility Stations (4:00 per Station + 1:00 Transition)
Station #1: 4-Corner Cone Drill
Station #2: Small Hurdles
Station #3: Tall Hurdles

5:00 AMRAP
3-6-9-12
Full DB Snatch/Arm (45 lb, 20 lb)
Double-unders

Rest 5:00

5:00 AMRAP
3-6-9-12
DB Push Press
Rocket Jumps (Touch PU Bar)
*Record Total Reps

Level One (TEST DAY)
Skill
Jerk

WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (first 3 sets are attempts to get :30 Chin-Over-Bar Hold)
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)

13 Fat-Releasing Foods to Lose Weight Fast
*Post thoughts to comments 

“Sweat plus sacrifice equals success.” – Charlie Finley

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is this Saturday (9/8). Learn more here. *We are still looking for volunteers!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

Level Two
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into as small sets as needed
*If you cannot do one strict chin-up, utilize a spotter and do 3×10
*Alternate grips each set 

3 Rounds
10 Burpees
200 M Run
10 OVHD Squat (115 lb, 75 lb)
200 M Complex (Slide Down Skip Back)
*Time Recorded
*Goal: 15:00-20:00 Minutes

Level One (TEST DAY)
Skill
Jump Progression Review
KB Swing Russian to OVHD

WOD
1 Mile Run
then…
Front Plank Test

“It is a rough road that leads to the heights of greatness.” – Seneca

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.

Labor Day Travel WOD
Max UB Strict Pull-ups
Rest 1:00
Mile Time Trial
*Post pull-ups and mile time to comments

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” –  Martin Luther King Jr.

All Levels
3-4 Person Team WOD
100 Deadlifts (185 lbs, 135 lbs)
400 M Run
100 Partner Pull-ups
300 M Run
100 Walking Plate Lunge/leg (45 lbs, 25 lbs)
200 M Run
100 Burpees
*Time recorded
*One person works at a time, everyone runs together

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.