A. 5 Rounds
6 TGU 12K / 8K
:60 Plank Hold
Rest :60
B. 4 Rounds for quality
15 DL @ 50-60%
30 Double Unders
Grab a partner or come meet someone new! Join us tomorrow for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
THE PREP STARTS MONDAY 2.16
>>>GET STARTED {HERE}
A. Fran
21-15-9
Thrusters
Pull-ups
M: 95
W: 65
*Time Recorded
A. 16:00 E2O2
3 Snatch @ appx. 70% (Full Squat)
B. Snatch DL x2x5 @ 100-110% of best snatch Rest 2:00
C. DB Reverse Lunge x6 / leg x 3
Extra Credit:
Accumulate 200 seconds in a L-sit hang
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A. Partner WOD
3 Rounds
10 Jerks @ 95 / 65
2:00 AMRAP
Alt. w/ Partner
3 Box Jumps 24/20
3 Kip Pull-ups
Rest 2:00
*Both partners complete 10 jerks together then, alternate partners for 2 minute AMRAP, then 2:00 rest – repeat!
B.
40 Ring Rows
60 Tic Tacs 25/15
*For quality, rest as needed, complete the exercises in any fashion you wish
“The game has its ups and downs, but you can never lose focus of your individual goals and you can’t let yourself be beat because of lack of effort.” –Michael Jordan
A. 15:00 EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. Front Squat x2x5 @ 80-85% Rest 2:00
C. 1 Mile Run
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
Partner Workout
30 Bar Facing Burpees
20 PC to OVHD 135 / 95
15 CTB Pull-ups
20 PC to OVHD 135 / 95
30 Bar Facing Burpees
*Each exercise must be completely finished by each athlete until athletes move to the next exercise
A. 3 Rounds
10 KBS Swings 24/16
30 Double Unders
200 M Run
Rest 2:00
B. 5 Rounds
10 Hollow to Superman
Farmer Walk (Heavy, one lap around the gym)
*Rest as needed
“Correction does much, but encouragement does more.” –Johann Wolfgang von Goethe
Scores:
A. 20:00
Kip Pull-ups
Progressions/ Work / Practice
B. Karen
150 Wall Balls
*For time
“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” –Thomas Carlyle
scores:
We’re excited to welcome everyone to the brand new CrossFitaustin.com! We’ve been working on our new updated website for almost 3 months now! Below you find a diagram of how to navigate the new site from your desktop. As with any new website there maybe issues that pop up, if you notice something or have a question please email us at info@crossfitaustin.com. For the remainder of the month we’ll be adding to and tweaking the site as we see fit. Enjoy!
