All Levels
CrossFit Open WOD 14.3
14:00 AMRAP
60 – Calorie Row
50 – Toes-to-bar
40 – Wall Balls
30 – Cleans
20 – Muscle Ups
All Levels
WU: Include Wall Squats, and Goblet squats
A.10:00 Alt. EMOM
even: 5 Hip Clean by feel (Full Squat or Power)
Odd: 5-10 Hand Release Push-ups
B.5 Rounds
7 OHS @ 45 lb, 35 lbs
7 Goblet Lunges / leg @ 24K, 16K
7 KBS @ 24K, 16K
200 M Run
C. Cool down 3:00 Synchronized Row (2 heats if needed)
| All Levels – AM | |
| Mer | 12:01 |
| Chris | 13:10 |
| Tineke | 14:06 |
| Brooks | 11:13 rx |
| Humberto | 11:27 |
| Mel | 12:27 |
| Gage | 12:20 rx |
| Vy | 11:37 rx |
| Lee | 13:19 |
| Victor | 14:21 |
| Adrian | 14:20 |
| Matt | 14.4 |
| Ivan | 14.4 |
| Emily | 13:53 |
| Jose | 13:16 |
| Jillian | 11:59 rx |
| Dayna | 10:39 rx |
| Megan | 17:00 |
| Kate | 15:06 |
| Brian | 15:06 |
| Silas | 13:14 |
| Jenny | 12:25 rx |
| Mercy | 18:37 |
| Beverly | 12:47 rx |
| Nicole | 14:03 rx |
| Frank | 14:32 |
| Dustin | 11:35 |
| Bear | |
| Andy | 13:17 |
| All Levels – Noon | |
| Jess | 11:52 rx |
| Jared | 10:18 rx |
| Jessica Blair | 10:23 rx |
Each month CrossFit Austin and CrossFit Central come together to host CrossFit Classics! These events are about getting together with the local Austin CrossFit community in the spirit of competition and FUN! EVERYONE is encouraged to come out, compete, & support all the local athletes!
**Registration begins at 10:00 am on Monday March 3
***CFA MEMBERS: Registration MUST be completed through Eventbrite. We have removed the regularly scheduled Saturday classes from Mindbody for this day. In order to participate, please register via the link below regardless of donation.
REGISTER HERE
**Registration categories: RX Athlete, Scaled Athlete, Donation Only, and Judge. Because we don’t know what the WOD will be yet, we are allowing changes to your registration status.
Stick around afterwards for a BBQ/Potluck celebration!! Burgers, dogs, and DJ provided. Feel free to bring a dish, beer, or whatever you like!
On Saturday March 29, 2014, we will host the 19th edition of the CF Classics at CrossFit Austin. The workout will be the CF Open WOD 14.5, which will be released on Thursday March 27th at 7PM.
This event will benefit Kevin Ogar, as 100% of the funds raised will be donated directly to KevinOgar.com.
From KevinOgar.com:
“On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.
OGAR Strong is the collaborative effort of a powerful community of people linking arms to support one of our own, Kevin Ogar. It’s true that there’s a strength in numbers and together we can rally to embrace Kevin and his family as they embark on this challenging life-changing journey.”
Athletes are encouraged to donate at least the regular Classics amount of $25, but any amount is welcome. Donations by non-participants are also welcome.
This event will be different from past Classics events. The workout will be unknown until 2 days before. We will need help from Online Course Certified Judges to ensure valid Open scores. Please register to Judge in the option on this page.
Scaling will be allowed and we will attempt to accomidate as many athletes as possible in order to fundraise as much as possible for Kevin. If an athlete knows that they will most likely be scaling the Open workouts, they can sign up for scaled now, or RX with the option to scale once the workout is released.
Performance
Warm-up
Bulletproof Shoulder Routine
A. Skill Progression
Freestanding Handstand and Strict HSPU Progressions
B.16:00 EMOM
Minute 1 – 1-3 Strict HSPU (What ever scale option needed)
Minute 2 – 3-5 Hollow Rocks
C. Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 1/4 Split Squat Hold (:30/ leg)
Rest :30
Foundations
Skill:
Hip Snatch (to Squat or Power Pos.)
Back Squat
RDL
Workout (Strength):
A. Hip Snatch x2x6 (15:00)
B1. Low Box Squat x6-8×3 @ 31X0
B2. Supermans x5x3
(10:00)
C. RDL x6-8×3 @ 3111 (10:00)
“Winners make a habit of manufacturing their own positive expectations in advance of the event.” –Brian Tracy
| Foundations – AM |
| Kate |
| Jim |
| Emily |
| Performance – AM |
| Carlos |
| Brian |
| Sissy |
| Melanie |
| Michelle |
| Sarah |
| Ken |
| Jonathan |
| Shauna |
| Humberto |
| Adrian |
| Matthew |
| Vy |
| Ballet |
| Gilbert |
| Michael |
| Jose |
| Tom |
| LaShea |
| Mr.T |
| Schittone |
| Billy |
| Mercy |
| Ladies Class |
| Mer |
| Foundations – PM |
| Mesgana |
| Brande |
| Chris |
| Shanon |
| Erika |
| Arun |
| Performance – PM |
| Pinky |
| Julia |
| Jessica |
| Matt |
| Jeri |
| Vince |
| Pam |
| Sean |
| Madison |
| Frank |
| Heather |
| Allyson |
| Rahul |
| KJ |
| Carrie |
| Brad |
| Nicole |
Performance
A. Build to a challenging OHS in 10:00
B. OHS x3x5 @ 80% Rest 2:00
C1. DB SLDL x5/leg x5 by feel Rest :60
C2. Power Clean to Strict Press x2-3×5 by feel Rests :60
Foundations
Skill: Dip Progressions
(Seated Box, Box, Rings)
Workout
A1. Dips x 3-5 x 5
A2. Ring Rows x5-8 x 5
*Scale Dips appropriately
*Horizontal as Possible on Ring Rows
then…
3 Rounds
8 Renegade Rows (Push-up, R, L = 1)
20 M Lunge (10 M down and Back)
*Focus on Wrist and Shoulder Position on Lunges
“Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.” -Richard M. DeVos
| Foundations -AM |
| Arun |
| Kathleen |
| Eva |
| Katie |
| Wendie |
| Taylor |
| Megan |
| Shanon |
| Performance – AM |
| Victor |
| Janet |
| Melanie |
| Gage |
| Beverly |
| Sarah |
| Shauna |
| Josh |
| Red |
| Lee |
| Humberto |
| Adrian |
| Matthew |
| Vy |
| Ivan |
| Ruhlin |
| Gilbert |
| Christian |
| Tow Matt |
| Jessie |
| Kevin |
| Michael |
| Jose |
| LaShea |
| Roland |
| Schittone |
| Mercy |
| Andy |
| Ray |
| Performance – Noon |
| Jared |
| Anjelica |
| Dustin |
| Patty |
| Foundations – PM |
| Joy |
| Mesgana |
| Performance – PM |
| Pinky |
| Brian |
| Amy |
| Nick |
| Aaron |
| Matt |
| Vince |
| Avtar |
| Heather |
| Madison |
| Simon |
| Cassie |
| Frank |
| Taylor |
| Nicole |
| Rahul |
| Carrie |
| Leah |
| Nicole |
| Vamsi |
Performance
A. Bulletproof Shoulder Routine
B.12:00 Alt EMOM
Odd: 4-6 Horizontal Ring Rows
Even: 4-6 Thrusters @ 115 lbs, 75 lbs
C. 10-8-6-4-2
DB Power Snatch (Total) @ 45 lb, 20 lb
Wall Balls @ 20 lb, 14 lb
Deadlifts @ 115 lb, 75 lbs
D. Cool down, coaches choice
Foundations
Skill: Rowing
Workout (15 Minute Conditioning):
TEST DAY
500 M Row
1 Mile Run
500 M Row
(Cap 15:00)
“Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Willie Nelson
| Foundations – AM | |
| Jim | 15:00 |
| Kate | 14:21 |
| Performance – AM | |
| Ken | |
| Mr.T | |
| Brian | |
| Sissy | |
| Melanie | |
| Bryan | |
| Sarah | |
| Braden | |
| Shauna | |
| Josh | |
| Lee | |
| Humberto | |
| Adrian | |
| Matthew | |
| Vy | |
| Tineke | |
| Ballet | |
| Claudia | |
| Silas | |
| Dayna | |
| Tow Matt | |
| Michael | |
| LaShea | |
| Jose | |
| Nick | |
| Jillian | |
| Red | |
| Schittone | |
| Billy | |
| Jenny | |
| Kevin | |
| Andy | |
| Ray | |
| Ladies Class | |
| Kayleen | |
| Karen | |
| Mer | |
| Performance – PM | |
| Pinky | 4:38 |
| David | 6:52 |
| Janet | 5:25 |
| Mayela | 5:20 |
| Sean | 5:15 |
| Phil | 5:14 |
| Chase | 4:47 |
| Jess | 5:14 |
| Matthew | |
| Chrissy | 4:09 |
| Christian | 4:15 |
| Nicole | 3:45 |
| Jamie | 4:40 |
| Kristine | 5:44 |
| Nicole K | 3:53 |
| Heather | 3:25 |
| Leah | 3:25 |
| Evil | 5:09 |
| Cassie | 4:58 |
Performance
A. Hang Power Snatch x2x5 by feel Every :90
B. Clean DL x3x5 by feel, increase from 3/2 Every :90
C. 50 Burpee Box Jumps w/ step down for Time @ 24”, 20”
*Time recorded
D. Cool down, coaches choice
Foundations
Strength:
A. Front Squat x3-5×5 (Work up weight)
B. Thruster x3-5×5
Skill:
Wall Balls
Workout:
5 Rounds
1:00 AMRAP
10 Wall balls
Max Single Jump Rope
Rest 1 min
“Beauty connotes humanity. We call a natural object beautiful because we see that its form expresses fitness, the perfect fulfillment of function. ” -Moshe Safdie
| Foundations – AM | |
| Victor | |
| Emily | |
| Performance – AM | |
| Vy | 4:26 |
| Beverly | 4:50 |
| Victor | 6:49 |
| Adrian | 6:59 |
| Matt | 4:22 |
| Sissy | 6:24 |
| Sarah | 6:45 |
| Humberto | 6:57 |
| Melanie | 7:53 |
| Josh | 5:24 |
| Gage | 4:49 |
| Lee | 5:43 |
| Jon | 5:46 |
| Braden | |
| Ken | 6:24 |
| Bryan | 6:18 |
| Carlos | 6:16 |
| Dayna | 5:45 |
| Jillian | 6:08 |
| Tom | |
| Red | 7:50 |
| Mr. T | 7:02 |
| Jose | 7:40 |
| Gilbert | 7:40 |
| Schittone | |
| Page | 4:26 |
| Ballet | 4:47 |
| Emily | 10:59 |
| Roland | 8:08 |
| Nicole | 6:26 |
| Ray | 4:56 |
| Andy | 7:11 |
| Performance – Noon | |
| Dixie | 9:01 |
| Jared | 4:29 |
| Anjelica | 4:57 |
| Mer | 7:46 |
| Foundations – PM | |
| Amy | 49 |
| Joy | 67 |
| Brande | 59 |
| Performance – PM | |
| Jeri | 6:14 |
| Mary | 5:11 |
| Courtney | 5:49 |
| Jess | 4:32 |
| Maddie | 6:02 |
| Eric V | 3:51 |
| Jeannette | 6:43 |
| George | 5:37 |
| Sean | 5:35 |
| Chase | 4:11 |
| Kristine | 6:05 |
| Nick | 4:38 |
| Vince | 4:30 |
| Ian | 4:35 |
| Brad | 7:00 |
| KJ | 4:59 |
| Leah | 4:46 |
| Allyson | 4:22 |
| Heather | 3:57 |
| Rahul | 6:10 |
| Chris | 6:00 |
| Paul | 6:08 |
| Bear | 5:15 |
| Nicole | 5:43 |
| Talor | 5:40 |
All Levels
Open WOD 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
All Levels
A.5:00 EMOM
5 TnG Power Clean
B.Seated DB Press x8x4 Rest :60
C.10-1
Goblet Squats @ 24K, 16K
Hand Release Push-ups
DL @ 135
100 M Run
| All Levels – AM |
| Ivan |
| Gage |
| Kerri |
| Sissy |
| Mitch |
| Ballet |
| Tow Matt |
| Megan |
| Jose |
| Schittone |
| Red |
| Mer |
| Erica |
| Brian |
| Vince |
| Andy |
| Chris |
| All Levels – Noon |
| Melissa |
| Humberto |
| Jared |
Performance
Warm-up
A. 10:00 Group Run
B1. DB Front Raise x10x2 rest :10
B2. DB Lat Raise x10x2 Rest :10
B3. DB Reverse Fly x10x2 Rest :10
C.Skill Progression
Kipping Pull-ups
Skill Workout
15:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible
D. Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 Lat on Box Stretch
10 Hollow Rock
Rest :30
Foundations
Skill: Press, Push Press, Jerk
Strength
Build to a Heavy 3 in Press
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk
Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest
“Great effort springs naturally from great attitude.” –Pat Riley
| Foundations – AM |
| Kate |
| Performance – AM |
| Ken |
| Sissy |
| Gage |
| Beverly |
| Lee |
| Ballet |
| Jessie |
| Brian |
| Tow Matt |
| Kevin |
| Gilbert |
| Jose |
| Jana |
| Michael |
| Chris |
| Ray |
| Ladies Class |
| Karen |
| Courtney |
| Mer |
| Foundations – Noon Andrew |
| Meridith |
| Jillian |
| Foundations – PM |
| Joy |
| Jim |
| Mesgana |
| Arun |
| Performance – PM |
| Matt |
| Chase |
| Nick |
| Nicole |
| Allyson |
| Mr. T |
| KJ |
| Leah |
| Rahul |
| Nicole |