CrossFit Austin is closed today. Join us tomorrow for our 9:00 or 10:00 am class!
WOD
Turkey Trot or Run a 5K for a local charity with family and friends
CLOSING AT 1:00 pm TODAY!
A. 12:00 E202
Back Squat x1x6 @ :05 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 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x2 @ 85%
C. 3 Rounds
8 Stiff Leg DL
8 Good Mornings
*by feel
Don’t forget about our altered HOLIDAY HOURS this week!
“The key to success is to focus our conscious mind on things we desire not things we fear.” –Brian Tracy
A. 16:00 E202
Split Jerk 1 x 8 by feel
B. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 75% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
*Last week of this!
C. 10-1
Burpee Box Step Over
Ground to Overhead @ 135/95
Pull-ups
*time rec.
“A person always doing his or her best becomes a natural leader, just by example.” –Joe DiMaggio
A. 18:00 E202
1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
2 Snatch Liftoff + Snatch DL x 3 Sets
B. 10:00 AMRAP
6 Front Squat @ 165/105
12 Double Unders
200 M Run
“There is an invisible strength within us; when it recognizes two opposing objects of desire, it grows stronger.” –Rumi
Partner Workout
20:00 AMRAP
3 Snatches @ 105/75 lbs
6 Clean and Jerks @ 105/75 lbs
9 CTB Pull-Ups
54 Double-Unders
*partners alternate completing all the work or each movement.
Example
Round 1
P1: 3 Snatches @ 105/75 lbs
P2: 3 Snatches @ 105/75 lbs
P1: 6 Clean and Jerks @ 105/75 lbs
P2: 6 Clean and Jerks @ 105/75 lbs
P1: 9 CTB Pull-Ups
P2: 9 CTB Pull-Ups
P1: 54 Double-Unders
P2: 54 Double-Unders
etc… for 20:00
Black Friday Deals at CrossFit Austin
[Check It Out]
A. 12:00 E:90 O:90
3 Sumo Deadlifts @ 65%
B. 25:00 for Quality
Partner A: 1K Row
Partner B:
AMRAP
25 yd Bear Crawl
25 yd Unweighted Lunges
5 / side KB Suitcase DL
C. 3 Rounds
8 Bent Over Row
8 Strict Chin-ups
*recommended weight 135/95
Tonight – Night of Champions!
Next Week CFA will have an altered schedule during the Thanksgiving Holiday.
[Check it out]
A. In 10:00
3 Sets
10 Hollow Rock
10 Band Face Pulls
10 Kip Swings
B. 10:00 EMOM
Min 1- 3-5 TTB
Min 2- 3-5 Burpee Box Jump Overs
C. 5 Rounds
200 M Run
10 Burpees
15 Ball Slams
2:00 Rest + remaining time under cap
*2:00 Cap / round
*Time / round recorded
*goal is to progressively get faster each round
Tomorrow night! Friday @ 6:00 pm
There is still time to register! Scaled and Rx weights available!
Not lifting? BYOB and come party with us!
{Night Of Champions}
A. 10:00 E202
Back Squat x2x6 @ :05 Pause
*Goal is to increase from last week
B. 5:00 EM0M
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 9:00
Deadlift x2x1 @ 75%
Deadlift x2x2 @ 80%
C.3 Rounds
8 Stiff Leg DL
8 Good Mornings
*recommended weight 135/95
“Kites rise highest against the wind – not with it.” –Winston Churchill
A. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 70% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
B. 10 Rounds
5 Pull-Ups
10 Push-Ups
15 Russian KBS @ 24/16
then…
20 Power Clean (135/95 lbs)
*Total time recorded
*30 minute cap
Extra Credit
6:00 EMOM
2-4 Strict Pull-ups
*pull as high as possible, good clean reps, best done before class.
FRIDAY, NOV. 20TH || NIGHT OF CHAMPIONS
[REGISTER HERE]
“I decided to fly through the air and live in the sunlight and enjoy life as much as I could.” –Evel Knievel
A. 18:00 E202
1 Hip Power Snatch + 1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
3 Snatch DL x 3 Sets
*goal is to increase slightly from last week, or do the majority of your sets at your heavies weight from last week
B. 7 Rounds
10 Box Jump Overs @ 24/20
10 Front Squats @ 95/65
*Time recorded
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
