A. 12:00 E202
Back Squat x2x6 @ :03 Pause
*Goal is to increase from last week
B. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 15:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
Deadlift x2x1 @ 95%
C. Floor Press build to a 3 RM in 10:00
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” –Jimmy Dean
A. In 20:00
Power Clean x1x10 sets, build to 85-90%
B. 10:00 AMRAP
10 Cleans @ 135 / 95
100 M Shuttle Run
*Rounds + reps recorded
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath
DADDY’S HOME follows a mild-mannered radio executive (Will Ferrell) who strives to become the best stepdad to his wife’s two children, but complications ensue when their freewheeling and freeloading father (Mark Wahlberg) arrives, forcing him to compete for the affection of the kids.
While you won’t be competing for our affection, you will be competing for the chance to win a prize pack full of awesome gear.
How it works:
Everyone that comes to class Thursday (12/10) will be entered into the drawing for the prize packs. The MALE & FEMALE with the best scores of the day will have 5 additional entries into the drawing! On Friday morning we’ll add the top male and female’s additional entries and do the final drawing. Make sure you get your name in the box when you come to class!
The WOD:
20:00 AMRAP
50 Cal Row
40 Wall Balls
30 Burpees
20 Pull-ups
10 Power Snatches
*Rounds or reps recorded
Prize packs will include one of each of the following: (awarded to 1 male and 1 female)
*Stop by the front office to check out the goods!
We will also have passes available to the advance screening on Sunday, December 13th at 3:00 PM at Galaxy Highland 10.
A. In 6:00
Hip Snatch + Hang Snatch + Snatch x 3 sets
In 16:00
Snatch by Feel x1x8 set
B. 10-1
Thrusters @ 95/65
TTB
*Time recorded
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
9:00 am Class
FGB Style
3 Rounds
1:00 Row for Cals
1:00 Ball Slams
1:00 Pull-ups
1:00 Box Jumps step down @ 24/20
1:00 Wall Balls
1:00 Rest
*Total reps recorded
10:00 am Class – Free Community WOD
Join us next week for our 7th Anniversary + Holiday Party!!
Join us on Saturday, December 12th to celebrate CrossFit Austin’s 7th Year down here in South Austin!
Part 1: Anniversary WOD – Regular class times – 9 & 10 am at CrossFit Austin! {Members Old & New – feel free to bring a pal!}
Part 2: Meet us at District Kitchen+Cocktails where the real party starts! We’ll meet at 1:00 pm for drinks + CFA awards {Bitter Burpee awards & Push Up Man and Woman of the Year!}
Check out last year’s award winners {HERE}
Bust out your favorite holiday duds {or} tacky holiday outfit to WOD in and let’s have a Holly Jolly Holiday Party!
A. 9:00 E303
Deadlift x3x3 @ 70%
B. For Quality
1K Row
10 Muscle Cleans @ 95 lbs
10 Thrusters @ 95 lb
100 Double Unders
10 Thrusters @ 95 lb
10 Muscle Cleans @ 95 lbs
100 YD Farmers Walk
Join us tomorrow for our Free Community WOD!
A. 16:00 EMOM
Min 1 – 6 TTB
Min 2 – 8 Wall Balls @ 20/14 lb
B. 5 Rounds
10 Burpee Box Jump Overs 24/20
200 M Run
*Total time recorded
“Friendly people are caring people, eager to provide encouragement and support when needed most.” –Rosabeth Moss Kanter
A. Power Snatch build to a heavy Single in 15:00
B. Power Snatch Cluster @ x1.1.1. x3 @ 85% of today rest :30 b/t reps 2:00 b/t sets
C. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
B. In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
The Holidays are upon us {again}! We will be having some changes to the regular class schedule to reflect the upcoming Holidays.
Holiday Hours for the week of Christmas will be:
Holiday Hours for the week of New Years will be:
