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Level Two
Skill
A. Front rack reverse lunges x4-6/leg x 4

WOD
5 Rounds (for quality):
5 Muscle Snatch
10 Russian swings
15 Tic Tacs

Level One
Skill
Back Squat

WOD
A1. Back Squats x5x3 32X1 rest :30
A2. Seated DB Ext. Rotation x10-12×3 rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 rest 1:00
C. Ab exercise of choice x30 reps

Supreme excellence consists in breaking the enemy’s resistance without fighting – sun tzu

Eating Out
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Announcements:
– Our holiday schedule starts tomorrow (Friday). For more information, click here. We hope each of you has a wonderful holiday!

Level Two
CrossFit Austin Triathlon
1k Row
100 Wall Ball
1 Mile Run
*Record Time

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
200 M Run
3 Rounds
– 10 Step-ups/Leg
– 10 Flutter Kicks
200 M Run
*Time recorded

Announcements:
– Today is the final day of the Tour de Turkey Challenge! Good luck to all the teams and participants!
– – If you left anything at the Shanahan’s (the Holiday Party hosts), stop by the office and let us know.
– – – We will have modified holiday hours this week. To learn more click here.

Level Two
Make up day only (No Strength)

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded

If you’re going through hell, keep going. – Winston Churchill

Train the mind, train the muscles
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Announcements:
– Congratulations to our Push Up Man 2011, Mikey Muna, and our Push Up Woman 2011, Julie “Crash” Shamblin
– – Yesterday’s CrossFit Total was awesome! We were excited to see new PRs all over the place!
– – – We will have modified holiday hours this week. To learn more click here.

Level Two
CrossFit Total
1 RM Press in 20 Minutes
1 RM Back Squat in 20 Minutes
1 RM Deadlift in 20 Minutes

*We will start each class on the hour in order to utilize the full 60 minutes, so get here early to warmup on  your own.

Level One (Day 1)
Skill
Squats
Push Ups

Partner WOD
5:00 AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats

Strong people are harder to kill, and more useful in general – Mark Rippetoe

All Levels
Deadlift Practice
Deadlift: On the minute for 10 Minutes @ 60% or 5-6 RPE

WOD
400 M Run
100 Kip Pull-ups
100 Lunges (Total)
100 DB Power Snatches (Total)
400 M Run
*3-4 person teams: Split Reps between team members
*Total time recorded

Announcements:
– We will have a FREE all-levels class TODAY at 11:00am. Tell your friends/family/co-workers/strangers and sign up here! 

All Levels
2 Rounds
:30 MB Stationary Russian Lunge
200m MB Run
:30 Ring Rows
200m MB Run
:30 MB Flutter Kicks
200m MB Run
:30 Burpees
200m MB Run
:30 MB Sit up
200m MB Run
M: 20 lb W:14 lb
*Reps and Total Time Recorded

Announcements:
– Thanks to everyone who came out to last night’s CFA Holiday Party! A big thank you to the Shanahans for hosting such a great event!
– – If you left anything at the Shanahan’s, leave a note in the comments section and we’ll get it back to you!
– – – We will have a FREE all-levels class this Saturday (tomorr0w) at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!

Level Two
Skill
Find a 1 RM in the Press in 20 Minutes

WOD
3:00 Minute AMRAP
5 Snatch (115 lb, 85 lbs)
5 Kip Pull-ups
5 Double Unders

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

Winning is a habit. -Leo Durocher 

Rituals
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Announcements:
– – Our Holiday Party is TONIGHT at 7:00pm! Check out the eVite for more information here. Hope to see you there!
– – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!

Level Two
Skill
A1. Front Rack Lunge x4-6×3 rest :45
A2. Power Clean x5x3 Rest :45
*Same weight for both movements, based off of Front Rack lunges

WOD
5 Rounds
500 M Row
Appx. 2:00 Active Rest
*During Rest complete the following
10 Russsian KB Swings
10 Goblet Squats
100 Single Jumps on jump rope (50 side to side, 50 Front to back)
*Average row time Recorded

Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstand Holds
Box Jumps

WOD
7 Minute AMRAP
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles
*Total completed rounds + additional reps recorded

Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down. – Charles F. Kettering

7 Reasons for Women to strength train
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Announcements:
– Congratulations to our CFA members and friends who competed at the All Cities Open this past weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent!
– – Our Holiday Party is this Thursday night at 7:00pm! Check out the eVite for more information here.
– – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!