10 rounds
100 Meter Run
:30 rest in between rounds
There’s a rebirth that goes on with us continuously as human beings. -Dustin Hoffman
10 Minutes Max Rounds
200 M Run
7 Presses (95 lbs)
| AM Results: | |||||
| Sarah | 7 | (25 lb) | |||
| Anne | 6 | (45 lb) | |||
| Mike | 5 | (35 lb) | |||
| Boone | 7 | Rx | |||
| Wes | 9 | Rx | |||
Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person. –Albert Einstein
**REMINDER**
We will only be having morning sessions today and will be closed on January 1st. Hope everyone has a happy and safe New Year!
Our good friend and CrossFit ambassador Peter Keller reppin CFA on the slopes in Tahoe!
5 Rounds
15 Pull-ups
15 Jump Squats
| AM Results: | |||||
| Anne | 7:31 | (PVC, Jump) | |||
| Sarah | 7:32 | (PVC, Jump) | |||
| Rob | 8:49 | (15 lb, Jump) | |||
| PM Results: | |||||
| Tristy | 7:02 | (15 lb, Jump) | |||
| Shane | 7:22 | (45 lb) | |||
| Andrew | 8:31 | (15 lb) | |||
| Rachel | 9:11 | (PVC, Jump) | |||
| Wes | 7:32 | (45 lb) | |||
I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature. -John D. Rockefeller
Sibling Power!
Deadlift 3-3-3-3-3
then…
5 minute max rounds
3 Burpees
6 Push-ups
9 Squats
Strong people are harder to kill than weak people, and more useful in general. – Mark Rippetoe
| AM Results: | |||||
| Sarah | 120, 125, 130, 135, 155 | 5 (Knee) | |||
| Anne | 145, 155, 165, 175, 205-f | 6 (Knee) | |||
| Elisha | 95, 100, 100, 100, 105 | 5 (Knee) | |||
| Rob | 145, 155, 165, 175, 205 | 8 | |||
| PM Results: | |||||
| Keith | 105, 125, 130, 135, 145 | 3 (Knee) | |||
| Tristy | 170, 185, 195, 205, 215 | 8 (Knee) | |||
| Shane | 345, 385, 405, 425-f, 425-f | 10 | |||
| Wes | 345, 385, 405, 425, 440 | 8 | |||
| Andrew | 185, 195, 225, 245, 265 | 6 | |||
| Boone | 225, 275, 305, 315, 325 | 8 | |||
**Holiday hours for the week**
| 12/29 | Monday: | Normal Schedule | |||||
| 12/30 | Tuesday: | Normal Schedule | |||||
| 12/31 | Wednesday: | Morning Hours Only | |||||
| 1/1 | Thursday: | Closed | |||||
| 1/2 | Friday: | Normal Schedule | |||||
| 1/3 | Saturday: | Team WOD 10 AM |
REST
Character is power. –Booker T. Washington
2 Rounds
800 Meters
30 Thrusters (75 lbs)
30 Kettlebell Snatches (1.5 pood)
Courage is the first of human qualities because it is the quality which guarantees the others. –Aristotle
| AM Results | |
| Anne | 17:20 (15# Snatch, 25# Thruster) |
50-40-30-20-10
Squats
Sit-ups
Opportunities multiply as they are seized. –Sun Tzu
**Holiday hours for the week**
| 12/26 | Friday: | Closed | |||||
| 12/26 | Saturday: | Team WOD 10 AM |
Pyramid to 8
Handstand Push-ups
Burpees
At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser
**Holiday hours for the week**
| 12/25 | Thursday: | Closed | |||||
| 12/26 | Friday: | Closed | |||||
| 12/26 | Saturday: | Team WOD 10 AM |
Run 5K for time.
Some encouragement from the folks at San Francisco CrossFit
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. -Steve Prefontaine
| AM Session | |
| Anne | 29:05 |
| Sarah | 25:14 |
| Kristin | 21:32 (2.25 mi) 02:03 (450m row) |
**Holiday hours for the week**
| 12/24 | Wednesday: | Morning Hours Only | |||||
| 12/25 | Thursday: | Closed | |||||
| 12/26 | Friday: | Closed | |||||
| 12/26 | Saturday: | Team WOD 10 AM |
5 Rounds
20 Push Presses, 75 lbs (35 lbs)
20 Overhead Squats, 75 lbs (35 lbs)
Wondrous is the strength of cheerfulness, and its power of endurance. –Thomas Carlyle
| AM Session | |
| Sarah | 11:19 (PVC) |
| Anne | 10:30 (15#) |
| Rob | 11:06 (PP:45#, OS:15#) |
| Elisha | 11:18 (PP:15#/PVC, OS:PVC) |
| Kristin | 10:47 (PP:15#, OS:15#/PVC) |
| PM Session | |
| Rachel | 9:02 (15#) |
| Inge | 9:36 (15#) |
Need a last minute gift idea? CrossFit Austin T-Shirts stylish and versatile (models not included).