Workout of the Day

WOD 8/27

Level Two
Find a 1RM Power Snatch in 15:00

Max Unbroken Double-unders (3 attempts)

Max Unbroken Push-ups

Max 500m Row
*DU, Push-up, and Row time recorded

Level One
Skill
Wall Balls

10:00 AMRAP
7 Lunge and Twist
7 Tic Tacs/side
7 MB Deadlifts to OVHD
100 M Medball Run
*Total rounds + reps recorded

How to Make Summer Your Training Partner
*Post thoughts to comments

“Health is the vital principle of bliss, and exercise of health.” – James Thomson

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
  • Have you heard about the Athlete Open on September 8th? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here

AM – Level 1
Leslie 4+14
Ginger 4
Morgen 4+17
Jimmy 3+21
AM – Level 2 P. Snatch DUs Push-Ups 500M Row
Marc 145lb 3 37 1:35
Tim 185lb 62 30 1:40
Mike 135lb 3 33 1:36
Ronnie 105lb 1 15 1:53
Sean 135lb 12 51 1:35
Eileen 70lb  – 20 (K) 1:48
Jessie 50lb  – 20 2:04
Jeff C 85lb 12 28 1:55
Jackie 60lb  – 25 (K) 2:06
Paiman 85lb 4 18 1:47
Keith 125lb 3 35 1:40
Tow Matt 125lb 51 30 1:41
Michael 150lb 15 44 1:36
Ballet 125lb 3 77 1:45
Jeff 145lb 23 60 1:48
AJ 120lb  – 48 1:43
Brad 145lb 2 57 1:27
Michele 70lb  – 21 2:20
Ray 135lb 11 68 1:45
Big Spoon 130lb 28 1 1:31
Linda 40lb  – 20 2:28
12P – Level 2
Cat 85lb 2 17 2:18
Blake 155lb 24 40 1:50
Mer 80lb 3 25 1:59
PM – Level 2
Billy 135lb  – 35 1:35
Trixsi 65lb 2 15 2:10
Ed 155lb 3 31 1:48
Jables 85lb 23 15 1:52
Crash 70lb 1 1 1:52
Derek 5lb 2 12 1:53
Andy 115lb 3 32 1:36
Schiller 125lb 42 25 1:37
Kirk 125lb 63 30 1:48
Pam 55lb 1 12 1:59
Cowboy 95lb 3 30 1:36
Marky Marc 110lb 1 30 1:42
ABC 94lb 8 26 1:45
Caitlin 55lb 3 10 2:02
Shug 75lb 2 5 (K) 1:46
LG 90lb 9 12 2:00
Ryan 135lb 40 21 1:34
Denise 50lb 1 22 (K) 2:19
Missy 50lb  – 20 (K) 2:05
LaRosa 75lb 7 15 1:56
Ryan 150lb 72 43 1:43
Sanchez 155lb 8 30 1:34
Money 87lb  – 13 1:57
Adrian 145lb 3 27 1:39
Kaz 105lb 2 35 1:35
PM – Level 1
Danny 7+21
Caroline 3+13
Krista 4+21
Liz 3+21
Cyrus 4+14
49er 5
M 4+21
Kara 3+21
Robert 3+21
Snick 3+21
Angelica 4+14
Fran 3+21
Taylor 4
Grace 4+19
Eugenia 2+21
Hannah 3+21
in Workout of the Day 290 comments

WOD 8/25

All Levels
“Opposite Day”
WU- Reverse Lap and Drills

9-15-21
Front Rack Reverse Lunges
Double-unders
Reverse Burpees (start with jump/clap)
Backwards Run 200m

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
  • Have you heard about the Athlete Open on September 8th? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here

AM – All
Dixie (2 RDS)
Sean 12:35
LaRosa 13:35
Nicole 11:40
Boone 11:23
Jackie 14:27
Janice 13:45
in Workout of the Day 233 comments

WOD 8/24

All Levels
A. Box Jumps w/ 3-sec pause + soft landing x4x4 Rest 1:30
B. Squat Drops (Coach’s Cue) x6x4 Rest :45
C. MB RDL Catch x5x4 Rest 1:00 

5 Rounds
2:00 AMRAP
5 Cleans
5 Kip Pull-ups
5 Wall Ball
1:00 Active Rest (Double-Unders)
1:00 Full Rest
*Total rounds recorded

What about lifting belts?
*Post thoughts to comments

“Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.” – Doestoevsky

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
  • Important changes to our Level 1 Program kick off this week! Learn about them.
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info

AM – All
Jesse 6
Blake 6
Big Spoon 7
Keith 6
Melissa 11
Eileen 5
Valyn 6
Guthrie 5
Rhett 6
Jackie 5
JV 6
Ivan 6
Janice 5
Robert 5
Tow Matt 5
AJ 5
EJ 6
Vinnie 5
Ballet 10
Nicole 10
Suzi 5
Jeff 7
Sean 7
Michele 5
Gregory 5
Doug 7
Mer 5
Denise 5
George 7
Laila 6
E-Rod 8
12P – All
Kristen 5
Krista 9
Billy 8
Heather 7
Kiehler 6
in Workout of the Day 214 comments

WOD 8/23

Level Two
A. Sumo Deadlift x4x6 @ RPE 9 Rest 2:00
B1. WTD Ring Dips x3x3 RPE 9 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
C1. Long Stroke Split Squat w/DB x4x4 RPE 9 Rest :30
C2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One
Skill
Hip Snatch
OVHD Squat

WOD
Box Squat x5x5
*Build weight up each round, as needed

The Real Deal on Adrenal Fatigue
*Post thoughts to comments

“The man who has no imagination has no wings.” – Muhammad Ali

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
  • Important changes to our Level 1 Program kick off this week! Learn about them.
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info

AM – Level 1
Jacklyn S
Clint S
Leslie S
Robert S
M S
Vinnie S
Jacob S
Morgen S
JJ S
AM – Level 2
JP S
Danny S
Ivan S
becky S
Leah S
Jeff S
Big Spoon S
Jessie S
Eileen S
JJ S
Nicole S
Tow Matt S
Money S
Bradley S
Jables S
Valenza S
LaRosa S
Michael S
Paul S
Christina S
Ray S
AM – Ladies’
Mer S
Emily S
Taylor S
Josie S
LG (Wed) 1:53, 1:43. 1:58, 2:11, 2:29, 2:11
12P – Level 1
Avtar S
Snick S
Anne S
49er S
Cyrus S
Dixie S
Maya S
PM – Level 2
E-Rod S
Trixsi S
Marky Marc S
Kolb S
Jeff S
Sanchez S
Shug S
Kiehler S
ABC S
Holly S
Andy S
KJ S
Evil S
Amy S
Elena S
PM – Level 1
Rush S
David L S
Megan S
Jack S
Snider S
Krista S
Fran S
Angelica S
Twin S
Kara S
Vanessa S
in Workout of the Day 339 comments

WOD 8/22

Level Two
6 Rounds (AFAP)
1 50M Sled Drag
8 Ring Rows
8 DB Thrusters
Rest 2:00

Level One
Skill
Burpees

15:00 AMRAP
400 M Run
5 Burpee Box Step-ups
10 DB Swings
*Total Rounds + Reps recorded

Fish Oil Guide Follow-Up
*Post thoughts to comments

“Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.” – Evan Esar

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out. 
  • Important changes to our Level 1 Program kick off this week! Learn about them.
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Ginger 3+400
Kelly 3+400
Kandaace 3
Leslie 4
AM – Level 2
Big Spoon 1:23 1:08 1:15 1:27 1:33 1:37
Jesse 1:28 1:16 1:14 1:26 1:24 1:28
Jessie 1:55 1:28 1:17 1:07 1:10 1:08
Melissa ? 1:22 1:20 1:16 1:10 1:09
Eileen 1:33 1:30 1:26 1:22 1:24 1:20
Jeff 1:18 1:05 1:08 1:09 1:13 1:10
Guthrie 1:28 1:09 1:14 1:23 1:22 1:25
Andrew 1:36 1:24 1:24 1:15 1:15 1:17
Mike 1:21 1:19 1:26 1:38 1:15 1:18
Paiman 1:27 1:25 1:21 1:28 1:28 1:29
Valyn 1:29 1:28 1:19 1:15 1:23 1:23
JV 1:38 1:27 1:24 1:26 1:33 1:28
Ivan 1:28 1:03 1:03 1:08 1:08 1:23
Ryan 1:16 1:24 1:34 1:48 1:32 1:29
Bradley 1:03 1:05 1:11 1:11 0:58 0:50
Michael 1:03 1:17 1:22 1:28 1:09 1:03
Ballet 1:14 1:15 1:29 1:33 1:02 0:52
Jacob 1:05 1:09 1:26 1:23 1:23 1:23
Laila 1:16 1:15 1:14 1:15 1:18 1:09
Christina 1:19 1:17 1:17 1:18 1:18 1:08
E-Rod 1:11 1:07 1:15 1:20 1:15 0:56
EJ 1:00 0:52 0:55 1:00 1:02 0:56
12P – Level 2
Marky Marc 1:04 1:01 1:05 1:15 1:12 1:32
Kevin 1:10 0:59 1:04 1:17 1:19 1:10
Wade 1:07 0:58 1:05 1:20 1:23 1:30
Mer 1:12 1:11 1:12 1:16 1:20 1:32
Crash 1:07 1:07 1:23 1:28 1:23 1:20
Heather 1:09 1:08 1:14 1:19 1:25 1:21
PM – Level 2
ABC 1:05 1:05 1:04 1:07 1:09 1:13
Cat 1:24 1:23 1:20 1:23 1:21 1:21
Jen 1:23 1:20 1:22 1:24 1:26 1:26
Trixsi 1:22 1:08 1:07 1:05 1:04 1:06
Blake 0:58 0:57 0:58 1:01 1:03 1:06
Caitlin 1:07 1:06 1:06 1:04 1:07 1:06
JP 1:04 1:06 1:02 0:58 0:59 0:52
Holly 1:11 1:08 1:05 1:05 1:06 1:06
Shemo 0:51 0:50 0:56 0:58 1:01 1:00
Ryan 1:10 1:11 1:10 1:10 1:11 1:11
Desiree 1:11 1:15 1:13 1:24 1:21 1:11
Jennifer 1:17 1:20 1:25 1:33 1:37 1:37
Kaz 1:07 1:09 1:12 1:18 1:22 1:22
Schittone 0:58 1:03 1:06 DNF 1:09 1:14
Chrissy 1:06 1:11 1:08 1:10 1:04 1:02
Kristen 1:07 1:19 1:12 1:19 1:18 1:18
Rocky 1:33 1:33 1:42 1:42 1:45 1:42
George 1:09 1:10 1:29 1:33 1:23 1:24
Denise 1:27 1:29 1:17 1:25 1:15 1:18
Adrian 1:03 1:12 1:20 1:32 1:30 1:24
LaRosa 1:27 1:39 1:43 1:45 1:39 1:38
Araceli 1:46 1:25 1:16 1:24 1:18 1:22
Patti 1:34 1:17 1:13 1:10 1:11 1:07
Diana 0:58 1:03 1:00 1:02 0:59 0:58
Rachel 1:17 1:31 1:25 1:35 1:30 1:31
Alyson 1:27 1:39 1:32 1:37 2:00 1:52
PM – Level 1
Laurel 4
Krista 4+400
Jen 3+400
Angelica 3
David L 2
J-Mo 3+400+2

 

in Workout of the Day 231 comments

WOD 8/21

Level Two
BTN Snatch Grip Push Press x2x5, RPE 8, Rest 3:00

4:00 AMRAP
3 Push ups
3 Pull ups

Rest 1:00

2:00 AMRAP
3 Ring Row
3 Ring Dips

Rest 2:00

1:00 AMRAP
DB Renegade Row w/ Push-up
*Record Reps

Level One
Skill
Press
Push Press

WOD
Press w/ Chains x4x5

then…
5:00 Farmers Walk Relay
*Partner A must carry DB’s 50M and Partner B must carry them 50M back (partners must stay together)
*Record number of 100M rounds completed

Where the Heavy Lifting Often Occurs in the Mind
*Post thoughts to comments

“Vitality shows in not only the ability to persist but the ability to start over.” – F. Scott Fitzgerald

Announcements

  • Important changes to our Level 1 Program kick off this week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Robert & Kelly 500M
Kristen & Jacklyn 550M
Jimmy, Morgen & Victor 500M
AM – Level 2
Danny 36
Leah 23
Janice 23
Rhett 28
Valyn 20
KJ 19
Guthrie 20
Ivan 36
Lex 17
Jackie 25
JV 20
AJ 29
Bradley 33
Schittone 27
Michael 31
Gwar 30
Tow Matt 25
Jeff 31
Walker 25
Ray 38
Linda 19
Todd 17
AM – Ladies’
Mer 24
Melissa 23
Emily 19
PM – Level 2
Jables 26
Crash 25
Marky Marc 23
Kolb 23
Ed 30
Kiehler 31
Cowboy 30
Shug 20
Jeanette 20
Desiree 23
Marissa 33
Pam 22
Holly 31
Sanchez 35
Elena 26
Chrissy 30
Sean 30
LaRosa 28
Nicole 30
Josie 29
Andy 28
Patti 25
Kavi 32
Adrian 23
Evil 26
Wade 29
Araceli 30
James 21
Paul 25
in Workout of the Day 337 comments

WOD 8/20

Level Two
Power Snatch x2x5 @ 80% Rest 2:00

Max Broken Set 2k Row
500m
Rest 3:00
500m
Rest 2:00
500m
Rest 1:00
500m
*20 DU During Rest (Scale: 20 contacts)
*Interval times recorded

Level One
Skill
Jump Progressions

WOD
3 Rounds
200 M Run
10 Goblet Squat
10 Flutter Kicks
20 Single Jump Ropes
*Time Recorded

Injury Nutrition and Supplementation: How to Get Back in the Game Sooner
*Post thoughts to comments

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~ John F. Kennedy

Announcements

  • Important changes to our Level 1 Program start today! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Leslie 5:36 (15lb)
Robert 5:39 (40lb)
Faith 5:48 (35lb)
Kelly 6:24 (15lb)
Liz 6:54 (26lb)
MGJ (2 RDS)
Morgen 5:27 (15lb)
Randy 6:56 (30lb)
Jesse 5:26 (53lb)
Ginger 6:41 (15lb)
AM – Level 2
Eileen 1:57 1:58 1:56 1:59
Jeff 1:56 2:15 2:21 2:20
Jessie 2:07 2:15 2:16 2:29
Mike 1:39 1:52 2:01 2:12
Leah 2:11 2:11 2:12 2:14
Ronnie 2:26 2:35 2:44 2:42
Paiman 1:48 2:30 2:10 2:04
JV 2:18 2:18 2:18 2:18
Big Spoon 1:40 1:43 1:44 1:48
Stephanie H 2:31 2:16 2:13 2:12
Tim 1:41 1:45 1:46 1:51
Alex 2:30 2:36 2:35 2:33
Melissa 2:20 2:22 2:23 2:24
AJ 1:51 1:45 1:50 1:52
Brad 1:27 1:32 1:44 1:47
Pratt 1:46 1:47 1:49 1:52
Tow Matt 1:41 1:47 1:52 1:52
Andrew 1:51 1:52 1:53 1:53
Ballet 1:44 1:52 1:55 1:50
Walker 2:15 2:22 2:20 2:19
Christian 2:03 2:09 2:44 2:15
Ray 2:01 2:10 2:06 2:05
Michele 2:31 2:37 2:38 2:38
12P – Level 2
Melissa 2:02 1:55 2:20 2:23
Jables 1:58 2:00 2:05 2:03
E-Rod 2:24 2:27 2:27 2:24
Billy 1:47 1:44 1:48 1:57
Cat 2:24 2:26 2:40 2:27
Blake 1:50 1:58 2:05 2:09
Marky Marc 1:55 1:53 1:56 1:57
PM – Level 1
Jack 7:01
Megan 8:36
Krista 5:40
Sharde 6:56
Rush 5:54
Franklin 10:18
Cyrus 5:07
Snick 5:48
Anne 6:09
Kara 6:17
Vanessa 7:23
M 5:37
J. Dub 6:43
Avtar 6:30
Derek 6:49
Corey 6:12
49er 5:53
Matthew 6:19
Jasmine 7:21
J-Mo 5:14
Jesus 5:16
in Workout of the Day 1,923 comments

WOD 8/18

All Levels
Partner WOD
40 HSPU
50 Pull ups
60 KB American Swings
70 MB Sit Ups
80 Burpees
*2-4 person teams, split all the reps, on person works at a time

Announcements

  • Important changes to our Level 1 Program start on Monday! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
AM – All
Jackie/Boone/James/Cameron 11:32
Gut 13:21
Fig Jam 13:38
Astros 13:59
Albert’s Awesomeness 12:06
in Workout of the Day 226 comments

WOD 8/17

All Levels
A. Box Jump w/ 3 sec Pause on top x4x4 Rest 1:30
B. Squat Drops (Coach’s Cue) x6x4 Rest :45
C. MB Squat Catch x5x4 Rest 1:00

2 Rounds of
A. 2:00 AMRAP
5 Burpee Box Jumps
200m Shuttle Run (50m, 50m, 50m, 50m)
Rest 2:00

B. 2:00 AMRAP
10 Front Squats @ 75%
200 M Shuttle Run (50m, 50m, 50m, 50m)
Rest 2:00
*Record Meters

Force of Habit: Stress Hormones Switch Off Areas of the Brain for Goal-Directed Behavior
*Post thoughts to comments

“The art of being wise is knowing what to overlook.” – William James

Announcements

  • Important changes to our Level 1 Program start on Monday! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
AM – All
Weston 852
Rhett 1055
Caitlin 800
Valyn 800
Keith 1025
Jackie 800
Ivan 1025
JV 800
Robert 650
Tim 900
Suzi 800
Todd 850
Bradley 1025
Stephen 875
Andrew 1075
Tow Matt 875
Ballet 1025
James 1000
Cameron 825
Laila 800
Jenny 875
12P – All
Walker 875
Marky Marc 825
Rocky 800
Snider 800
Krista 800
E-Rod 1000
in Workout of the Day 274 comments

WOD 8/16

Level Two
A. Sumo Deadlift x4x6 @ RPE 8 Rest 2:00
B1. WTD Ring Dips x4x3 RPE 8-9 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
C1. Long Stroke Split Squat w/ DB x6x4 RPE 9 Rest :30
C2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One (Day 3)
Skill
Frankenstein Squats
Back Squats

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

A Few Minutes to Flavor
*Post thoughts to comments

“You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks.” — Deepak Chopra

Announcements

  • Important changes to our Level 1 Program start next week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Morgen S
Jacklyn S
Kristen S
Weston S
Cameron S
Kelly S
Jamsine S
Robert S
Erci S
AM – Level 2
Sparker S
Doug S
Leah S
Alex S
Jessie S
Eileen S
Stephen S
Jennifer S
Tow Matt S
Schittone S
MegO S
Michael S
Paul S
JJ S
Sherman S
Caitlyn S
Walker S
KT S
Jenna S
Christina S
AM – Ladies’
Jenny S
Irl S
Shannon S
12P – Level 1
Avtar S
Snick S
Anne S
49er S
Caroline S
Cyrus S
PM – Level 2
Trixsi S
Kolb S
ABC S
Todd S
Jamey S
Sanchez S
Danny S
Sean S
LaRosa S
Andy S
Liz G S
Gary S
Amy S
Evil S
Chrissy S
Rachel S
Alyson S
Nicole S
Adrian S
PM – Level 1
Snider S
Krista S
Araceli S
Diana S
Victoria S
Matt S
J-Dub S
Victor S
Rush S
Vanessa S
in Workout of the Day 2,329 comments