Workout of the Day

WOD 6/20

All Levels

A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings
5 KB Swings

B.2 Rounds
5 Lateral Lunge/Side
5 C/O Lunge/Side
5 Pistols
:30 DB Overhead Hold (super light DBs)

C.30:00 for Quality
100 M Lateral Slide
10 Tic Tacs / Side
5 Box Jumps Step Down
50 M SA Farmers Walk
*in any order, easy pace

**Extra Credit**

Accumulate 3:00 in a L-Sit Hang 

Join Coaches Alex Janss and Miguel Garza for a Rowing Skills class tomorrow @ 11:00 am!

>>DETAILS<<

in Workout of the Day 0 comments

WOD 6/19

Performance
A. 10:00 Alt. EMOM
even: 2 Hip Clean + 3 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups

B. 2K Row
2:30 Rest
1 Mile Run
*Both times recorded
*Athletes can start on the row or the run

Foundations

A. Kip Pull-ups Progression

B.2K Row
2:30 Rest
1 Mile Run
*Both times recorded

**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes

“We know what we are, but know not what we may be.” -William Shakespeare

in Workout of the Day 252 comments

WOD 6/18

Performance & Foundations

A.In 10:00 work to a challenging 5 in the Back Squat. Goal is to increase 5-10% from last week.

Then
5 reps @ 95% Rest 2:00
5 reps @ 90% Rest 2:00

B. Bench Press
x5x3 @ 60-70% Rest 1:00
x5x3 @ 75-80% Rest 2:00

 

C1. Ring Dip/Pu  Holds x3x3 (:10 pause in the bottom of each reps )
C2. RDL x4-6×3 @ 70% of FS  Rest :30
C3. Weighted  Front Plank :60 x 3 Rest 2:00

“The world is the great gymnasium where we come to make ourselves strong.” -Swami Vivekananda

in Workout of the Day 260 comments

Saturday Skills Class with Coach Alex Janss and Coach Miguel Garza

Saturday Skills Class | June 21, 2014 | 11:00 am

Alex & Miguel will be teaching you everything you need to know about rowing.
Efficiency, Technique, and Proper Rowing Strokes.

REGISTER HERE

 

janss1

Alex:
Graduated from the University of Texas at Austin
CrossFit Level 1 Certified Coach
CrossFit Gymnastics Certified
CrossFit Running and Endurance Certified
CrossFit Rowing Certified
CrossFit Movement and Mobility Certified
University of Texas Collegiate Rower and Captain
2007 Selected for the US Rowing Development Camp
2009 Boston Marathon Qualifier
2010 CrossFit Games Competitor Team
2011 CrossFit Regionals Qualifier
janss4 janss2

Miguel:
Miguel Garza is a CrossFit Level I Certified Trainer.
He has been involved in athletics his entire life.
He played basketball through high school
and has been weight training for 8 years.
He is a recent graduate of the
University of Texas at Austin,
obtaining a degree in Business Administration.
He now attends the University of Texas Law School.
Miguel has continued to pursue his
passion for training clients
by becoming a coach at CrossFit Austin.

 

 

 

 

 

 

 

 

 

in Announcements / Events / Workout of the Day 6 comments

Murph Day 2014 Registration Now Open

Murph Day 2014

CrossFit Austin will be hosting Murph Day Friday (7/4/2014) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans.

Liutenant Murphy was killed in Afghanistan on June 28th, 2005.  This workout was one of Mike’s favorites and he named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

REGISTER HERE

EVENT SPECIFICS:

  • Event Registration + Shirt will be open from June 16th until June 25th.
    • $40 for participating athletes
    • Athlete entry fee includes registration & t-shirt costs and donations
  • Event Registration without Shirt will be open from June 26th until July 3rd.
    • $20 for participating athletes
    • Athlete entry fee includes registration costs and donations
  • This event is open to all – members and non-members
  • Athletes must arrive at 7:00am to warm-up, sign-in, and pick up shirts
  • Heats times start at 8 am, 9 am, and 10am
  • Spectators are welcome
  • Donations are welcome and can be made here or here
  • Proceeds go to aid in the Recovery Fund for Jeremy Rounkles
    • Our annual MURPH Day has always benefited the Navy SEAL Foundation. This year, we’re donating all funds to a new cause. Join us in our efforts to rally behind our very own Genevieve Schmidt and her family in their time of need. Genevieve is CrossFit Austin’s phenomenal Administrative Coordinator. Let’s show the power of community and the force human connection can have as we come together, sweat together, work together, and band together to raise money for her brother’s recovery fund. Learn more about the recovery fund here. Learn more about the Navy SEAL Foundation here.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi

  • Cook-out will take place directly after the event
in Announcements / Workout of the Day 257 comments

WOD 6/17

Performance
A. 4 Rounds @ 95-100%
10 UB Hip Power Snatches @ 95/65
200 M Run
2:00 Rest

B. 12-10-8-6-4-2
Step-ups
Russian KB Swing 24K, 16K
*Time Recorded

Foundations
A. 4 Rounds @ 95-100%
5 UB Hip Power Snatches
200 M Run
2:00 Rest

B. 12-10-8-6-4-2
Step-ups
Russian KB Swing
*Time Recorded

**Extra Credit**
Accumulate 3:00 in a Ring Support Hold

“Cherish your human connections – your relationships with friends and family.” -Barbara Bush

Love seeing our CFA Family help each other out!

in Workout of the Day 227 comments

WOD 6/16

Performance
A. 10:00 Alt. EMOM
even: 3  Power Jerks
odd: 2-3 Alt. Pistols / leg

B. 6:00 AMRAP
21 Back Squats @ 95/65
21 Burpees

Rest 2:00

6:00 AMRAP
15 Power Clean @ 95/65
15 Double Unders

rest 2:00

6:00 AMRAP
9 Thrusters @ 95/65
9 Pull-ups
*Total Rounds and reps recorded

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

Foundations
A.Go over Squats, Swings, and Thrusters

B. 6:00 AMRAP
21 Goblet Squat
21 No Push-up Burpees

Rest 2:00

6:00 AMRAP
15 KB Swings
15 Double Unders

rest 2:00

6:00 AMRAP
9 DB Thrusters
9 DB  Bent Over Row
*Total Rounds and reps  recorded

“Most folks are as happy as they make up their minds to be.” -Abraham Lincoln

6.16

in Workout of the Day 197 comments

WOD 6/14

All Levels
A. 8 Rounds
10 Power Clean @ 135/95
300 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

*FREE COMMUNITY WOD @ 9:00 am**

Partner WOD? Perfect opportunity to bring a friend to help you through it!

Get started photo

REGISTER HERE

 

in Workout of the Day 257 comments

WOD 6/13

All Levels

A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings

B.2 Rounds
5 Lateral Lunge/Side
5 C/O Lunge/Side
5 Pistols
:30 Overhead Hold (super light DBs)

C. 20:00 for Quality
250 M Row
300 M Run
10 Lateral Step-ups
50 M Waiters Walk
*in any order, easy pace

 **Free Community WOD tomorrow (6.14)**

class

REGISTER HERE

in Workout of the Day 316 comments

WOD 6/12

Performance & Foundations

A.10:00 Alt. EMOM
even: 3 Hip Clean + 2 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups

B.  20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders

4:00 Rest

20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders

*Avg Time of each section recorded

“Good words are worth much, and cost little.” -George Herbert

6:12

 

in Workout of the Day 250 comments