WOD 6/21

Make up / Active Recovery

A. 80 yd Max Weight  Farmer Carry  / hand  in 10:00 (3 attempts only)
*Weight recorded

B. 80 yd Max Weight Waiter Carry / hand  in 10:00  (3 attempts only)
*Weight recorded

C. 2 Rounds
In 5:00
800 M Run
100 M Unweight Walking Lunge
Rest 3:00 + remainder of cap time

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

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WOD 6/20 – Test Week!

Test 1
In 15:00
Build to 1 RM Back Squat w/ :02 Pause

*Weight recorded


Test 2
“Toe, Toe, Toe, your boat”

B. 30-20-10
Box Jumps @ 24/20
Toes to Bar
Thrusters @ 95/65

*15:00 Time Cap
*Time or reps recorded



****Get those MURPH Day orders in! Cut-off date for t-shirt orders is Thursday 6/23!****

Details and Registration

murph 2016

WOD 6/18

A. In Teams of Two
800 M Run
60 Toes Bar
60 KB Goblet Walking Lunges @ 32K / 24K
60 Toes to Bar
800 M Run
*Time Recorded
*Wear a vest on the runs  if you plan to wear a vest during Murph on July 2nd

Join us for MURPH Day 2016!



WOD 6/17

A.12:00 E303
Min 1 – 10 Sumo Good Morning
Min 2 – 8 OVHD KB Squat / arm
Min 3 – 5 Lateral Step-ups/ leg
Min 4 – Rest

B. 1K Row
3 Rounds
100 M Farmers Carry (Max Weight)
100 M Sled Drag (Max Weight)
800 M Run

MURPH DAY is around the corner!
Check It Out


MURPH DAY 2016 + BBQ Potluck



CrossFit Austin will be hosting Murph Day Saturday (7/2/2016) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. Liutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


For time:
1 mile run
00 pull ups
200 push ups
300 squats
1 mile run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.




Event Registration + Shirt 

  • $40 for participating athletes
  • Athlete entry fee includes registration & t-shirt costs and donations

Event Registration without Shirt

  • $25 for participating athletes
  • Athlete entry fee includes registration costs and donations

***T-Shirt ONLY (non-participant) 

  • This event is open to all – members and non-members
  • Athletes must arrive at 7:00am to warm-up, sign-in, and pick up shirts
  • Heats times start at 8 am, 9 am, and 10am
  • Spectators are welcome
  • Donations are welcome and can be made through eventbrite, Navy SEAL Foundation, Team RWB, or on site during the event.
  • You may choose whether you’d like your donation to go toward the Navy SEAL Foundation or Team RWB

In the past, our annual MURPH Day has benefited the Navy SEAL Foundation. Last year, we decided to band together and help out a member of our own community. This year, we’d like to continue strengthening our community by opening donations to Team Red, White, & Blue

Team RWB – 

Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

Enrichment is defined as creating quality relationships and experiences that contribute to life satisfaction and overall wellbeing. The concept of enrichment consists of three core components—health, people, and purpose—that define a rich life.


Enrichment Equation: Enrichment = Health + People + Purpose

People: Creating authentic connections (defined as genuine, quality, supportive relationships that generate mutual trust and accountability), reflected in an increased number of close relationships and improvements in teammates’ sense of belonging, purpose, and community engagement.

Health: Creating frequent opportunities for team members to connect through fitness, sports, and recreation to improve physical, mental, and emotional wellbeing.

Purpose: Engaging members in meaningful team and community-based experiences such as leadership and service that, beyond physical and social activities, renew self-identity and purpose in life.

We accomplish our mission via our two core programs: our Chapter and Community Program (CCP) and our Leadership Development Program (LDP).

Read more here: https://www.teamrwb.org/

Upon registration you may specify which cause you would like your donation to go to. We will also be taking donatons on site for both charities. In addition, you may donate directly to either foundation through Navy SEAL Foundation or Team RWB

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi

Cook-out/potluck will take place directly after the event!


WOD 6/16

A. 17:00 AMRAP
40 Burpees
30 Snatch @ 75/45 lb
30 Burpees
30 Snatch @ 135/75 lb
20 Burpees
30 Snatch @ 165/100
10 burpees
AMRAP Snatch @ 210/120 in remaining time

“They’re only truly great who are truly good.” – George Chapman


WOD 6/15

A. 20:00 E202
Power Clean + Push Press by feel

B. 15:00 Build to a heavy Box Squat

C. 12:00 E303
Tempo Back Squat x5x4 @ 42X1 by feel
(:04 down, :02 in bottom)

“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.” – Albert Schweitzer


WOD 6/14

A.10 Rounds
4 CTB Pull-ups
8 Push-Ups
16 Kettlebell Swings @ 24/20
*time recorded
*20:00 Time Cap

B. 3 Rounds
:30 Hollow Body Plank
:30 Hollow Body Hold
6/leg High Lateral Step-ups

“What is easy is seldom excellent.”- Samuel Johnson

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WOD 6/13

A. In 8:00
Run 800 M Meters
15 Power Cleans (135/95 lbs)
150 Double-Unders
*Time or Reps recorded
**Rest Remainder of time if you finish under 8:00

Rest 8:00

B. For Time
Run 800 Meters
30 Power Cleans (95/65)
150 Double-Unders
*Time Recorded

C. 3 Sets
8 Good mornings w/ 35-45 lbs bar
15 Feet Anchored Sit-Ups (use partner)

“I’m doing exactly what I want to do, and I’m having fun doing it.” -David Johansen

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WOD 6/11

A. In teams of 2-3
100 Burpees
1200 M Run
100 Hang Power Cleans 75 / 55
800 M Run
100 Push Press @ 75 / 55
400 M Run
*Athletes split reps however they see fit, all team members complete all the runs


**Mark your calendars! MURPH DAY 2016 is July 2nd!**