A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00
B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM
C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded
Extra Credit:
10:00 EMOM
2 Muscle-up transitions
or
Kip Ring Dips x4-7×3
“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus
A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit
**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up
or
Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM
*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!
Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
A. 3 Sets not for time
5-8 Kip HSPU
4-6 CTB Pull-ups
:30 Ring L-SIt Lifts
B. 3 Rounds not for time w/ a partner
400 M Sled Drag
200 M Farmers Walk
100 M Unweighted lunges
*partners starts at different stations everyone does all the work
Join us next weekend for our Annual Sweat with your Sweetheart WOD! Grab a pal and come play!
A. 18:00 EM0M
Min 1: 3 Power Cleans @ 80%
Min 2: Max time CTB Hold (no longer than :60)
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Clean DL @ 95-105% of clean
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest
C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
2:00 of Max Kip Dips (on boxes)
*Good clean reps come off the boxes before you hit failure
“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama
It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in October we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Congrats to Nick Piacente, Leah Alter, Erica Cuellar, and Coach Wes from Austin Weightlifting for their hard work at the Texas State Weightlifting Championships! They lifted some serious weight!
Nicole Seltman and Jeanette Guerrero both completed the 3M 1/2 marathon and Nicole had a PR on her time! Congrats you two!
Leigh Legare, Stacey Magnesio, Josh Harris, and Tim Garland competed as a Team at the Fittest Games while Matt Milldrum, Isaiah Rosario, and Austin Coover all represented CFA as individual athletes! Awesome work guys!
If we missed anyone please be sure to shoot us a message. If you have an event coming up in February, let us know!
Contact info@crossfitaustin.com with your competition details!
CrossFit Austinites – join your coaches on Thursday evenings to view the Live Announcement of The CrossFit Open Workout!!!
Never watched it before? Don’t know what The CrossFit Open’s all about?
The CrossFit Open begins in just a few weeks![learn more here —>http://games.crossfit.com/
The CrossFit Open is the first stage in determining who goes to The CrossFit Games (you know, the stuff you see on TV!). The Open runs for 5 weeks. Each week, a workout is announced on Thursday evening. Those who are participating in The CrossFit Open have from the announcement time through Sunday to complete the workout announced and submit their score online.
When the workout is announced, there’s a lot of anticipation around what it will be. ALSO – as soon as it’s announced, 2 high-level CrossFit Athletes compete head to head. They find out what the workout is when we do, so it’s an exciting event to watch!
Feel free to bring a snack, a drink, a friend… join us Thursday evening, February 25th for the first Live Announcement!!!!
We’ll set-up the projector and make it a party. See you all there!
We will host a community viewing on the following Thursday evenings:
Thursday PM – February 25th
Thursday PM – March 3rd
Thursday PM – March 10th
Thursday PM – March 17th
Thursday PM – March 24th
Athletes competing in The Open are more than welcome to tackle the announced WOD immediately after the announcement. Please be warmed up and ready to go!!
The Open WODs will be programmed as a part of our weekly programming on Saturday mornings during the 9:00 and 10:00 am classes.
A. 5:00 EMOM
2 Front Squat @ 60-80%
then..
10:00 E202
1 Front Squat @ 80-90%
B. 3 Rounds
9 Pull-ups
6 Burpees over the bar
3 Thrusters @ 115/75
*6:00 Cap
*Time recorded
“A person has two hands, one for helping himself, and one for helping others.” -Unknown