Wes

WOD 8/18

A.
24:00 EMOM
Min 1 – 2-3 Strict Toes to Bar
Min 2 – 8 Wall Balls
Min 3 – 15 Double Unders

B.
5 Rounds
200 M Run
8 CTB Pull-ups

Welcome to the Building C the new home of CrossFit Austin, and thanks to everyone that helped yesterday!   We’re very excited to start training in the new space this week! We got allot done this weekend but everything is not 100% done, so for the next two weeks we will be turning our transitioning our new home from a construction zone to a fully operational gym. Some things for this week to expect:

1. We will still start class at A190, our plumbing in the new building will be ready by the end of the day today so we will still ask that folks use the restroom and shower in our old building

2. Our new equipment order will be in by mid to late week this week due to some back orders so we will focus on gymnastics early in the week. Next week we will be back to a test week and new 8 week training cycle

3. Our office area will be finished up this week so we will be officing out of the old gym until we get the go ahead.

Thanks for everyone’s patience this week!

photo (1)

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Training 8/15

Women

Warm up C

A. TNG Power Clean + Strict/Kip HSPU/MU  10 x3+3@70% w/ 30 sec rest

B. KB/DB Push Press + Waiter Walk 3×8-10 + 50m w/ 90 sec Rest

C. DB Trap 3 3×6-8 (30X0) w/ 90s – 2min rest

D.BB Hip Thrusts  3×8-10@heavy w/ 90s- 2 min rest

20 min Aerobic Cool Down

Men

Warm up C

A. TNG Power Clean + MU  16 x2+1@70% w/ 30 sec rest

B. DB SeeSaw Press 5×6+6 (30×0) w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.Front Rack RFESS  4×10/ea leg@65-75% w/ 90s- 2 min rest

15 min Aerobic Cool Down

 

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Training 8/13

45:00 Aerobic Recovery

*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym

*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery

*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

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Training 8/13

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

 

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Training 8/12

ELDOA Stretches

(45 secs)

A. 30 min Aerobic Row or airdyne (HR 120-140)
*Every 10 min 20 KB HeadCutters + 20/Total Rotation MB Throws

B.
3  Rounds
5 Oxidative Back Squats   @ 4040 Rest :40
*No lock out at top, no rest

then..

3 Rounds
5 Oxidative Parallette Push ups  @ 4040 Rest :40
*No lock out at top, no rest

then…

3  Rounds
5 Oxidative Back Squats   @ 4040 Rest :40
*No lock out at top, no rest

then..

3 Rounds
5 Oxidative Parallette Push ups  @ 4040 Rest :40
*No lock out at top, no rest

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Training 8/11

Women
Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. Split Jerk (Alternate Legs) 8×1+1 (3 sec ISO)@75-80% w/ 90secs

C.  DB Trap 3 3×6-8 (30X0) w/ 90s – 2min rest

D.
2 sets of
750m Row@TP
30 TTB
30 Wall Ball (10ft Target)
Rest 5 mins

Men

Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. BTN Push/Split  Jerk 8×2@70-75% w/ 90secs

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

 D.
2 sets of
750m Row@TP
30 TTB
30 Wall Ball (10ft Target)
Rest 5 mins

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Training 8/9

Men/Women

ELDOA Stretches
(45 sec)
*Specific Warm up

Anaerobic Power

3 Rounds
20 sec AMRAP: Lateral Burpee over Bar
2 min Rest

20 sec AMRAP: Pull ups
2 min Rest

150m Row (Damper M:10 W:  6-8)@90%
2 min Rest

20 sec AMRAP: S2O  95/65
2 min Rest

 

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Training 8/8

Women

Warm up C

A. TNG Power Clean + Strict/Kip HSPU  16 set x2+1 @70% w/ 30 sec rest

B. KB/DB Push Press + Waiter Walk 4 sets x8-10 + 50m w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.BB Hip Thrusts  4×8-10@heavy w/ 90s- 2 min rest

15 min Aerobic Cool Down

Men

Warm up C

A. TNG Power Clean + MU  16 sets  x2+1@70% w/ 30 sec rest

B. DB SeeSaw Press 5×6+6 (30×0) w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.Front Rack RFESS  4×10/ea leg@65-75% w/ 90s- 2 min rest

15 min Aerobic Cool Down

 

 

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Training 8/7

45:00 Aerobic Recovery

*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym

*Use today to get body work done if possible.  If your injured go see Airrosti, or for general maintenance getting a massage  on a fairly regular basis is great for recovery

*Prep food for weekend, and  allow yourself some time for mental and emotional recovery

in Competitor Posts 1 comments

Training 8/6

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
18 min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
18  min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down

in Competitor Posts 1 comments