A.3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
B.
10 Rounds
5 PC to OVHD 135/95
5 TTB
in 1:00 Rest Remaining time
*Rounds completed under :30 recorded.
Today’s the big day! Rain or shine folks, let’s celebrate the Grand {re}Opening of CrossFit Austin in our new space and raise some money for the Ronald McDonald House Charities!
| Schedule of Events: 9:00 AM -11:00 AM: Jack & Jill Partner Competition 11 AM: Festivities Officially Begin! {Feats of Strength, Burpee Bank, Kids Booths, Etc} 12 PM: Beer and Mimosa Mile 1:00 PM: Coaches vs. Community Tug of War 1:30 PM: NovemBEARD Competition 2:00 PM: Raffle Drawing & Prizes There is something for everyone! Come spend the day with us and check out all of the great sponsors and vendors that will be joining us!
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A.20:00
Snatch
Progressions/Work/ Practice
B. In Teams of 2
200 M Sled Drag
400 M Sled Drag
600 M Sled Drag
Dual KB hold while partner drags the sled. 24K/16K
*Time Recorded team is assessed a 2 burpee penalty for each time KB’s are dropped
A.10:00
TTB/Pull-up
Progressions/Work/ Practice
B. 20:00 AMRAP
10 Power Cleans 135/95
20 TTB
30 Burpees
40 Wall Balls
50 Double Unders
“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon
A. 15:00
Jerk
Progressions/Work/ Practice
B.
OVHD Squat x2x6 w/ :03 pause on each rep, by feel, build each set, try to increase from last week
*weight recorded
C. E202
Clean Deadlift x3x5
by feel, build each set
“Competition makes us faster, collaboration makes us better” -Fyrefly London
A. 20:00
Double Unders
Progressions/Work/ Practice
B. 5 Rounds
12 Power Snatches @ 95 /75
25 Double Unders
200 M Run
*Total time recorded
“Change will never happen when people lack the ability and courage to see themselves for who they are.” -Bryant H. McGill
A. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
B.12 Rounds
5 CTB Pull-ups
5 Front Squat 135/95
in 1:00 Rest Remaining time
*Rounds completed under :30 recorded.
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt
9:00 AM
Free Community WOD
10:00 AM
A. 10:00
TTB
Progressions / Work / Practice
2 Person Relay
3 Rounds
10 TTB
20 Ball Slams
400 M Run
*Athletes will complete a full round before the next athlete goes, each athlete will complet 3 full rounds of the workout
A. 20:00
Handstand / HSPU
Progressions / Work / Practice
B. 5 Rounds
1+1 Front Squat @ 24X1
3-5 HSPU
C. 3:00 AMRAP
5 Burpees over bar
5 Front Squats @ 135 / 95 lbs
*Front squat weight and AMRAP reps recorded
SATURDAY – Free Community WOD
>>REGISTER HERE<<
A. E202
Hip Snatch x3x5 by feel
w/ :02 pause in bottom receiving position of each rep, by feel, build each set.
B.
In Teams of 2
1K Row
600 M Sled Drag
750 M Row
400 M Sled Drag
500 M Row
200 M Sled Drag
Sled weights: 35/15
*Athletes will either be rowing or dragging then switch, both athletes will complete the entire workout
*Total team score recorded
“Always do your best. What you plant now, you will harvest later.”-Og Mandino
