Workout of the Day

Level Two
15:00 Agility Stations (4:00 per Station + 1:00 Transition)
Station #1: 4-Corner Cone Drill
Station #2: Small Hurdles
Station #3: Tall Hurdles

5:00 AMRAP
3-6-9-12
Full DB Snatch/Arm (45 lb, 20 lb)
Double-unders

Rest 5:00

5:00 AMRAP
3-6-9-12
DB Push Press
Rocket Jumps (Touch PU Bar)
*Record Total Reps

Level One (TEST DAY)
Skill
Jerk

WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (first 3 sets are attempts to get :30 Chin-Over-Bar Hold)
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)

13 Fat-Releasing Foods to Lose Weight Fast
*Post thoughts to comments 

“Sweat plus sacrifice equals success.” – Charlie Finley

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is this Saturday (9/8). Learn more here. *We are still looking for volunteers!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

Level Two
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into as small sets as needed
*If you cannot do one strict chin-up, utilize a spotter and do 3×10
*Alternate grips each set 

3 Rounds
10 Burpees
200 M Run
10 OVHD Squat (115 lb, 75 lb)
200 M Complex (Slide Down Skip Back)
*Time Recorded
*Goal: 15:00-20:00 Minutes

Level One (TEST DAY)
Skill
Jump Progression Review
KB Swing Russian to OVHD

WOD
1 Mile Run
then…
Front Plank Test

“It is a rough road that leads to the heights of greatness.” – Seneca

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.

Labor Day Travel WOD
Max UB Strict Pull-ups
Rest 1:00
Mile Time Trial
*Post pull-ups and mile time to comments

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” –  Martin Luther King Jr.

All Levels
3-4 Person Team WOD
100 Deadlifts (185 lbs, 135 lbs)
400 M Run
100 Partner Pull-ups
300 M Run
100 Walking Plate Lunge/leg (45 lbs, 25 lbs)
200 M Run
100 Burpees
*Time recorded
*One person works at a time, everyone runs together

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.

All Levels
Vertical Test (2 attempts)

Max Box Jumps for Height x1x4 2:00 Rest

6 Rounds
200m MB Run
MB/Box Jump Complex*
R Rotational Throw – Box Jump to other side
L Rotational Throw – Box Jump to other side
Squat Chest Throw – Box Jump to other side
Under Hand Forward Throw – Box Jump to other side

The Straight Dope on Cholesterol: 10 Things You Need to Know
*Post thoughts to comments

“Choose to be optimistic, it feels better.” ― Dalai Lama XIV

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Only a few spaces are left! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
A. Sumo Deadlift x10x3 RPE 6 Rest 2:00
B. AMRAP Ring Dips Rest 2:00
C. DB Suitcase DL + DB Farmer Walks x(8 DL + 50m) x6 RPE 8 Rest 2:00

Level One
Skill
A. Hang Snatch (to Squat or Power Pos.)
Lift Off

WOD
B1. Deadlifts x2x10 (Build weight up each round, as needed)
B2. DB Weighted Step-up x5/hand x5
*Step-ups after every 2nd round of Deadlifts

Supplement (In)Sanity
*Post thoughts to comments

“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” – Pat Riley

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
“Nancy”
5 Rounds
400m Run
15 Overhead Squat (95lb, 75lb)
*Record time 

Level One (Test Day)
Skill
Rowing

WOD
500 M Row x4 Rest 3:00
*Split Times Recorded

“Going, Going, GONE – It all started with a handful of chips”
*Post thoughts to comments

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Tony Robbins

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
A.Snatch Balance x2x6 RPE 8, Rest 3:00
B1. Wall Ball x12x8 Rest :30
B2. Pull ups x5x8 Rest :30

Extra Credit
Shin on the Wall Stretch x1:00/leg x2
Shoulder opener Stretch x1:00/side x2

Level One (Test Day)
Skill
Dip Progressions

WOD
Press x2-3×5
then…
Max UB Wall Balls (TEST)
400 M Med Ball Run
*Record best 2-3 RM, total Wall ball reps, and total time

Gender Differences in Fat Metabolism
*Post thoughts to comments

“Knowing is not enough. We must apply. Willing is not enough. We must do.” – Bruce Lee

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.