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All Levels
Skill
Deadlift: On the minute for 10 Minutes
*Beginner to Intermediate @ 80% of 1 RM
*Intermediate to advance: Red Band DL or DL off of Metal 45lb Plate

Partner WOD
5 Rounds
10 Goblet Squats
10 Swings
20 Partner Sit-ups w/KB
200 M Run

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.  

All Levels
Skill WOD
A. Row for 7:00: @ 50-60%
*At the top of each minute, increase effort to 100% for 10 seconds
*Focus on maintaining perfect strokes throughout
Rest 3:00
*Complete a total of 30 glute bridges

B. On the minute for 7:00: 1-3 Push-ups or HSPU
Rest 3:00
*20 Frankenstein Squats w/ Bar only (Not for time, break up as you see fit)

C. For 7:00: Jump Rope :30 on/:30 off (Advanced scale up to DUs)
Rest 3:00
*20 Clean Pull-unders + 20 Hip Cleans w/bar only (Not for time, break up as you see fit)

Give to every human being every right that you claim for yourself. -Robert Green Ingersoll

Nuts and Omega-6s
*Post thoughts to comments

Announcements:
-Coach Chad is back starting this Thursday! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.

Level Two
Find a 3 RM in the Press in 20 minutes

then…

5 Minute AMRAP
8 DB Hang Clean to Thruster (55lbs, 35lbs)
6 Kip CTB Pull-ups (Advanced scale up to muscle-ups)

Level One (Day 6)
Skill
Front Squats
Dead Lifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 rest :45
C1. Unweighted Step-ups x6/leg x2 rest :45
C2. Chin-ups x6-12×2 Rest :45

Change alone is eternal, perpetual, immortal. -Arthur Schopenhauer

Strength and Technique
*Post thoughts to comments

Announcements:
-Coach Chad is back starting TODAY!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level Two
Skill
Mobility Circuit 1

WOD
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squat 95lbs

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. – Zig Ziglar

Passing Gas
*Post thoughts to comments

Announcements:
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level Two
WOD

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one

Good Posture
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge is off to a great start! If you are competing and were unable to WOD yesterday, be sure to schedule the make up session today!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.  

Level Two
Skill
Side Plank Test (Max Hold)

WOD
Tabata:
Cleans
Burpees

Then…

1 Mile Time Trial (15 minute cap)

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds:
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2-person teams. Partner B can’t move on until partner A has finished exercise

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. – Ella Wheeler Wilcox

A case for coffee
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge starts today! Good luck to all participants!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.   

All Levels
A1. Frank or Front Squats w/ Pause x5x3 rest :60
A2. Ring Rows x10x3 rest :90

then….

5:00 AMRAP
10 Air Squats
10 Step-ups (Total: 5/leg)
10 AbMat Sit-ups

Announcements:
– We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
– – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

All Levels
Skill
A. Muscle Snatch+SGBN Push Press+ Overhead Squat x3+3+3×4 Rest 3:00 Minutes

WOD
21-15 – 9:
Push ups (scale up to dips or ring push-ups)
Power Cleans @ 135 lb, 95 lb
400 M Multi-Directional Run b/t each round (Slide R, Slide L, Run Forward, Run Backward)
* Time recorded

Announcements:
– We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
– – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

Join Boone at the 21st Annual Turkey Trot 5K!

or 

All Levels

A1. Goblet Squats x10x3 Rest :90
A2. Powell Raises x12-15×3 Rest :90

WOD

5 Rounds
:30 Walking Lunges
:30 Rest
:30 Burpees
:30 Rest
:30 Tic Tacs
:30 Rest

To give thanks in solitude is enough. Thanksgiving has wings and goes where it must go.  -Victor Hugo

Announcements:
– Happy Thanksgiving from our CrossFit Austin family to yours! We hope everyone has a wonderful and safe holiday!
– – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.