Workout of the Day

A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression

C. 8:00 AMRAP
Chest-to-Bar Pull-up @ 12/8/8 Ring Rows
12 Front squat  @ 135 / 85 / 55
40′ bear crawl
Optional ‘Cash Out’:
30s plank, 15 Russian kb swings, 4 rounds

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.

“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt

A. 4 rounds
5 Overhead Squat @ 115/ 75 / 55
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest
*time recorded
*Repeat workout, refer to 10/6/2016 for previous time

Scaling Guide:
– 12 – 20 minutes, about 4:30 per round including the rest.
–  Scale Up: 135/85lb barbell

CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships! Come join us on February 19th!

A. Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.

B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3/arm Single Arm DB Push Press
Min 3 – Rest
*Build up each set
*Front Squat Weight Recorded

C. Open 11.1 / 14.1“
10:00 AMRAP
30 double unders* (Novice: 15 attempts)
15 power snatches @ 75 / 55 / 35
*“Women’s bars” count as 35lbs in the Open.  
*Masters Men 55+: 65lbs,
*Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
*Total Reps recorded

Scaling Guide: 3 – 8 rounds

Congrats and THANK YOU to everyone who came out and competed, volunteered, cheered, etc. at the Iron Bromance Competition this weekend! Lots of PRs and high fives!

A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 5 Weighted Ring Dips (or progression)

*all sets across % or progression

B. 5 rounds
8 squat clean thrusters @ 115 / 75 / 35
4 reps of 20′ out 20′ back shuttle run
*time recorded

Optional ‘Cash Out’: 4 min max cal row or assault bike

Scaling Guide:

–  6 – 11 min, about 1:30 per round.
– Scale Up: 135/85lb bar, 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

“You can never plan the future by the past.” – Edmund Burke

Come join us to watch some badass athletes compete in a competition that combines strength and endurance! 

IRON BROMANCE

A.
15:00 EMOM
Min 1 – 5 Back Squats
Min 2 – 3 WTD Pull-ups
Min 3 – Rest
*Build up each set
*Back Squat Weight Recorded

B.
3 rounds
10 back squats @155/95/65
10 burpees
200m run
1 minute rest

Scaling Guide:
– 6:00 – 10:00 minutes
– about 2:00 per round NOT including the rest.

Tomorrow! (No group classes) but come hang out and cheer on your friends!
IRON BROMANCE

“Open 16.2ish”
4 rounds
1 min max toes-to-bar
1 min max double unders – 5 DUs count as 1 ‘rep’
1 min max squat cleans @ 135 / 85 / 55 cleans count for 3 ‘reps’ each
1 min rest

Scaling Guide:
– 100 – 160 ‘reps’. 5 double unders = 1 ‘rep, 1 clean = 3 ‘reps’.

Congrats to our February Athlete of the Month
Colette LaPorte

A. 10:00 EMOM
1 Turkish Get-up / Side

B.In 10:00 work to a heavy
OVHD Squat w/ :02 pause in the bottom

C. 18:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 2 Weighted Ring Dips (or progression)
*all sets across % or progression

D.10:00 EMOM
Min 1- 5 GH Raises
Min 2- 5 Strict Hanging Straight Leg Raise

Optional ‘Cash Out’:
4:00 AMRAP
8 db thrusters
8 burpees

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

Hero WOD

“Wittman“

7 rounds
15 kettlebell swing @ 24K / 16K / 12K
15 power cleans @ 95 lb / 65 lb / 45 lb
15 box jump 24”/20”/12”

Scaling Guide:
– 19 – 26 min, about 3 min per round.
– Scale Up: 115/75lb power cleans

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman

Skill Practice Warm Up:
5 rounds
30s of hollow rocks, 30 seconds rest

A. 21:00 EMOM
Min 1 – 2 Squat Snatch (or Power Snatch + OHS)
Min 2 – 40′ farmer carry (use dumbbells, kettlebells, or barbells if needed)
Min 3 – Rest
*Build up each set
*Snatch Weight Recorded

B. For Time
18 – 14 – 10 Jumping Chest-to-bar pull-ups
9 – 7 – 5 Hang power snatch + OHS or Squat snatch @ 95 / 65 / 35
*Time recorded

Scaling Guide:
– 5 – 8 minutes.
– Scale Up:
Amanda
9-7-5
Muscle-up
Squat Snatch @ 135/ 95

Optional ‘Cash Out’:
3 Rounds
4 Turkish get ups,
15 Russian kb swings

THIS SATURDAY – FEB 4th – IRON BROMANCE COMPETITION
Check It Out!