Workout of the Day

Level Two
1k Row
20 Russian Triangles
20 Wall Balls
500m Row
20 Thrusters (95lb, 75lb)
600m Run
20 Burpees
20 MB Mountain Climber Jumps
1200m Run
*25:00 min Cap

Ab/Mobility
20 Bird Dogs (Total)
20 Dead Bugs (Total)
20 Scorpions (Total

Level One (TEST DAY)
Skill
Jerk

Strength
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30
*1st 3 sets are attempts to get :30 chin-over-bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00

6:00 Partner Sled Drag (45lb, 25lb)
*Partners switch every 1:00.
*Goal: get around the building / travel the farthest

5 things fit, productive people do during the last hour of the workday
*Post thoughts to comments

“By failing to prepare, you are preparing to fail.” -Benjamin Franklin

Level Two
A. In 15:00, find 1RM Power Clean
B. Max UB Pull ups
C1. Grip Plate Exchanges (35lb, 25lb) x10/Touches x3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30

Level One
Skill
Kip Swing/Jumping Pull-up

Workout
800m
10 Step-up/Leg
5 Jumping Pull up
400m
10 Step-up/Leg
5 Jumping Pull ups
200m
10 Step-up/Leg
5 Jumping Pull up
*Scale Pull ups to Ring Rows

Tip 482: Improve your cholesterol by eating eggs!
*Post thoughts to comments

“There are no secrets to success. It is the result of preparation, hard work and learning from failure.” – Colin Powell

All Levels
4 Rounds of Partner WOD
“Partner A” runs 300m Run
While Partner A runs, “Partner B” does AMRAP
10 Tic Tac
10 KB Russian Swings
5 Burpees
*Once Partner A finishes run, Partner B runs and Partner A does AMRAP.
*1 Round = both partners run and AMRAP

All Levels
Partner WOD
2k Partner Row
60 Thrusters
60 Pull-ups
600M Partner Tag (100M per partner, then switch)
*Partners split everything

Awaken the glute monster!
*Post thoughts to comments

“Ultimately, the only power to which man should aspire is that which he exercises over himself.” – Elie Wiesel

Level Two
A1.DB Bent over Rowx8x4, 20X0 Rest :30
A2.Farmer Walk (R2R)x2x4 Rest :30
A3.DB Reverse Lungesx8/ea legx4 Rest :30

8 Rounds
Shuttle Run 50m-100m
10 American Swings
5 Pull ups
Rest 1:00

Level One
Skill
Headstand to Handstand Holds
Wall Walk
Kick up

Workout
3 Rounds of 5:00 AMRAP
10 Ring Rows
15 Cowbell Swings
20 Squats
400m Run
Rest 2:00
*Total Time Recorded

The stress of life: How stress can impact your workout
*Post thoughts to comments

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

Level Two
2 Rounds of 3:00 AMRAP
500m Row
Burpee Lateral Jumps  (as many as possible)
Rest 3:00
*1:00 Double Unders during rest

2 Rounds of 3:00 AMRAP
300m Run
5 Wall Balls
5 Pull-Ups
Rest 3:00
*1:00 Double Unders during rest
*After run, do as many sets of 5 Wall Balls and Pull ups as possible

2 Rounds of Mobility Routine
Scorpions x10/ leg
Iron Crosses x10/ leg
All 4’s Hip Cricles x10/ leg
Partner Straddle Stretch x :20 sec

Level One (TEST DAY)
Skill
Push Press

Workout
A1. Push Press x3x4
A2. Strict Chin-ups x5 @30X2 or COB Hold x4 *First 3 sets are attempts to get :30 Chin-Over-Bar Hold
B1. Back Squat x3 x 4
B2. Kneeling Founder x :15/:15 x 5 Rest 1:00
C. 50 Burpees For Time (Partner)
*1 person works at a time, 50 = Team Total

Start with why: How great leaders inspire action
*Post thoughts to comments 

“If you can clearly articulate the dream or the goal, start.” – Simon Sinek

We want to take a moment to thank each member and friend who came out for (or contributed to) this past weekend’s Fall Fit Fest. Your generosity raised over $2,000 for the Kenedi Groves Fund, which will help this very special girl and her family as they continue to search for a heart donor. Part of what makes CrossFit Austin so fantastic is the wonderful community we have and we appreciate all that you did to help this family!

Level Two
A. Clean Pull + Clean & Jerk Complex x 8 Rest 1:30
*Work up each set
B. 10:00 to Find Max Height Box Jump
C. 400m Partner Sled Sprint (45lb, 25lb)
*For time

Level One (TEST)
Skill
Jump Progression Review
Jumping Pull-ups

Workout
4 Rounds
5 Step-ups / Leg
5 Box Jumps
5 Russian Swings
5 Ab Mat Sit-ups
200 M Run
*M: 20”, 16K; W: 16”, 12K

then…
Front Plank Test

10 ways to increase lifting speed
*Post thoughts to comments

“Never quit. Suffer now and live the rest of your life as a champion” – Muhammed Ali

Get a head start on your New Year’s resolutions with CrossFit Austin! For the month of December we are offering an unprecedented 70% off of Group CrossFit Classes and Personal Training. The first 20 folks that take us up on our Black Friday deal will get the following:

The Deal:
$90 for 9 Group Sessions and 1 Free Personal Training Session ($300 value)

Sold Out

The Details:

• Limited to the first 20 sign-ups
• Access to 9 Level-1 CrossFit Group Classes during the month of December ($225 Value! See Schedule Here)
• Free Personal Training Session with a CrossFit Austin Coach ($75 value)
• New-Member Only Group Training Sessions on Saturdays (12/1, 12/8, and 12/15)

The Fine Print:

• New Member Orientation and Training Session Saturday 12/1 @ 11:00 am
• *All new members must attend the Orientation or schedule the Personal Training Session in order to begin group classes
• All Group Classes and Personal training session must be completed during the month of December
• No refunds will be given

***Registration Opens at 10:00 AM Friday November 23rd!***