Workout of the Day

WOD 8/15

Level Two
A1. Walking Russian Twists (Hold Plate Close) w/ Plate x10x3 Rest :30
A2. Walking Tree Tops w/ Plate x10x3 Rest :30
A3. Hay-bales w/ Plate x10x3 Rest :30

21-15-9
Deadlift (175lb, 135lb)
Box Jumps (24”, 20”)
300m Run
*Total Time Recorded

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Total time Recorded

Lifting 545 Pounds Over His Head for Olympic Gold
*Post thoughts to comments

 “All glory comes from daring to begin.” – Eugene F. Ware

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 8:25 (6lb)
Jesse 8:15 (10lb)
Mike G 7:23 (14lb)
Randy (3 RDS)
Cindy 11:55 (6lb)
Kelly 9:35 (6lb)
AJ 8:24 (20lb)
Erci 9:36 (10lb)
AM – Level 2
JP 8:42 Rx
Big Spoon 8:55 Rx
Eileen 15:08
Sparker 14:05 Rx
Jessie 11:28
JV 11:26
Tim 12:14 Rx
Guthrie 11:24 Rx
Evil 13:25
Ivan 10:42 Rx
Keith 9:58 Rx
Valyn 12:52
Mike 11:21 Rx
Ballet 11:05 Rx
Bradley 8:53 Rx
Tow Matt 11:10 Rx
Michael 9:40 Rx
Gary 10:48
Caitlin 11:05
Kirk 11:00 Rx
Laila 11:53
Colleen 13:04 RX
KT 13:40
12P – Level 2
Heather 11:34
Jables 11:40
Marky Marc 13:22
Wade 10:51 Rx
E-Rod 13:18
PM – Level 2
Jeanette 11:45
Kevin 11:58
Tasha 11:42
Cat 13:16 Rx
Billy 11:24
Randy 11:48
Desiree 13:10 Rx
Blake 9:47 Rx
Schittone 10:25 Rx
Jovi 9:05 Rx
EJ 11:19
Stormye 12:07
James 10:41
Marissa 8:55 Rx
Adrian 11:29 Rx
Alyson DNF
Rachel DNF
Kaz 13:37 Rx
Patti 13:29
Rhett 11:17 Rx
Denise 11:49
Michele 14:18
Melissa 8:43
PM – Level 1
Jennifer 9:29 (10lb)
Krista 7:27 (10lb)
Kristen 7:32 (10lb)
Victor 7:38 (14lb)
Corey 7:45 (14lb)
Donna 8:28 (10lb)
Fran (4 RDS) (6lb)
Diana 9:52 (MOD)
in Workout of the Day 2,396 comments

WOD 8/14

Level Two
BTN Snatch Grip Push Press x3x5, RPE 7-8, Rest 2:00

then…
5 Rounds
5 HSPU
10 Horizontal Ring Row
15 Lateral Cone Hops
*Total time recorded

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Total time Recorded

10 Reasons Why CrossFit Isn’t Working for You
*Post thoughts to comments

“Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret” – Dalai Lama

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
Jacob 6:55
Rush 8:44
Robert 10:41
Jacklyn 8:10
Ginger 10:40
AM – Level 2
Rhett 6:38 (Box)
JV 6:44 (Box)
Leah 6:47 (Box)
Ivan 7:04 Rx
Mego 7:21 (Box)
Guthrie 7:25 (Box)
Big Spoon 7:46 (Box)
Jackie 8:07 (Box)
Kelly 8:11 (Box)
Lex 8:47 (Box)
Ballet 4:07 Rx
Michael 4:36 Rx
Michele 5:28 (Box, Line)
Linda 5:57 (Box, Line)
Brad 6:43 (Box)
Gary 7:44 (Box)
Ray 4:34 Rx
Dusty 6:34 (Pike)
Christina 6:18 (Pike)
Dean 6:10 (Box)
Suzi 6:46 (Press)
12P – Level 1 Hang
Dixie :09 13:26 (10lb)
Anne :10 9:27 (10lb)
49er :60 8:45 (14lb)
Jasmine :14 10:27 (6lb)
Snick :30 9:20 (10lb)
Cyrus :30 9:02 (14lb)
Krista :39 7:55 (6lb)
PM – Level 2
Marissa 5:28 (Box)
Jables 6:33 (Box)
Crash 7:19 (DB Press)
Andrew C 7:25 Rx
Billy 6:55 (Box)
Tasha 6:57 (DB Press)
Jenna 5:37 (DB Press)
Boone 8:00 Rx
Melissa 5:34
Blake 9:36 Rx
Jeanette 5:43 (DB Press)
Desiree 6:54 (Box)
Holly 5:17 (Box)
LG 7:59 (Box)
ABC 5:32 (Box)
Pam 6:40 (Box)
James 6:35 (Pike)
Shug 6:08 (DB Press)
Nicole 6:12 (Box)
Chrissy 7:48 (Box)
Wade 8:46 Rx
Sanchez 8:46 Rx
Paul 7:52 (Box)
Adrian 7:09 (Box)
Marky Marc 6:56 (Box)
Andy 8:10 (Box)
Jovi 7:19 Rx
LaRosa 6:56 (Box)
in Workout of the Day 256 comments

WOD 8/13

Level Two
WU Snatch Progression
10:00, on the minute
2 Hang Snatches @70%
Rest 5:00

15:00, on the minute 
Hill Sprint
6 Burpees
*Alternate each minute

Level One (Day 1)
Skill
Air Squats
Body Positioning
Push-Ups

WOD
3 Rounds
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs 

Is It Primal? – Coconut Water, Chocolate Milk, Glycomaize and Other Foods Scrutinized
*Post thoughts to comments

“It is never too late to be what you might have been.” – George Eliot

Announcements

  • Important changes to our Level 1 Program are coming! 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
Jasmine
Whitney
Cyrus
Ginger
Robert
Paiman
Ercimin
Faith
AM – Level 2
Jenna
Tim
Andrew C
Mike
Keith
MegO
Leah
Sparker
Alex
Jackie
Big Spoon
Jessie
Jeff C
Bradley
Michael
Ballet
George
Valyn
Tow Matt
Kirk
Ray
Fro
Christina
Mrs Fro
Walker
Michele
PM – Level 2
Jeff
Randy
Billy
Marky Marc
Holly
Caitlin
ABC
Kevin
Stormye
Shug
Elena
Shemo
Ryan
E-Rod
LG
James
Pam
Ronnie
Kaz
Marissa
LaRosa
Andy
Sanchez
Denise
Nicole
Paul
Kiehler
PM – Level 1
Jack
Morgen
Liz G
Snider
Jacob
Diana
Cameron
Krista
J. Dub
Caroline
Snick
49er
Avtar
Fran
Eugenia
Matt
Victor
in Workout of the Day 212 comments

WOD 8/11

All Levels
20:00 Partner AMRAP
10 Power Clean or KB American Swings (115lb, 95lb)
100m KB Waiter Carries
20 DU
200m Run
*One person works at a time, both partners do all the reps

Announcements

  • Important changes to our Level 1 Program are coming! Learn about them. 
  • Good luck to Liz as she competes at the South Texas Open on Saturday!
  • 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.

in Workout of the Day 285 comments

Important: Level 1 Schedule Changes

CrossFit Austin is excited to announce that we will be making some important updates to our
Class Schedule and our Level 1 Program, effective Monday, August 20th. 

Changes in Class Times:

  • Level 1: 5:30 am on Mondays, Tuesdays, Wednesdays, Thursdays
  • Level 1: 6:30 am on Mondays, Tuesdays, Wednesdays, Thursdays
  • *Please note: the above Level 1 additions will replace the current 6:00 am Level 1 Classes
  • 7:30pm on Mondays & Wednesdays will now be Level 1 (Level 2 may come in during this time for Open Gym)

Level 1 Program:

  • Soon, current Level 1 athletes will be receiving a Test Tracker, which will allow athletes to track progress and test into Level 2. If you are a Level 1 athlete, please print this and bring it with you to class.  This will give Level 1 athletes definitive goals to reach before they can move up to Level 2.
  • Tuesdays and Wednesdays will no longer share the same workout, so programming will be different on each day.

We are very excited to implement these changes and continue to offer the best in CrossFit programming for all of our athletes. If you have any questions or concerns, please feel free to contact us.

in Announcements / Workout of the Day 0 comments

WOD 8/10

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

21-15-9
200m
OH Squat
200m
Rest 2:00
*Increase weight accordingly each round
*Men: R1: 75#, R2: 85#, R3: 95#
*Women: R1: 55#, R2: 65#, R3: 75#

Hack Your Happiness
*Post thoughts to comments

“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” – Buddha

Announcements

  • Important changes to our Level 1 Program are coming! Learn about them. 
  • Good luck to Liz as she competes at the South Texas Open on Saturday!
  • 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 Levels
KJ 2:59 3:40 3:12
Big Spoon 3:05 3:20 3:31
MegO 3:20 3:35 3:08
Ronnie 4:28 4:28 4:26
Caitlin 3:13 3:07 3:02
Sara 3:07 2:41 3:02
Jeff 2:52 3:12 2:58
Guthrie 2:54 2:40 3:10
Ivan 2:40 3:10 2:10
Suzi 3:15 3:10 3:01
Tim 2:40 3:12 3:11
Tow Matt 3:00 2:42 2:18
James 2:31 2:18 1:49
Andrew 2:51 2:30 2:13
Walker 3:02 3:06 2:40
Denise 3:08 3:18 2:41
George 3:02 2:46 3:06
Ginger 3:32 3:57 3:28
Ray 2:37 2:22 1:59
Joia 2:35 2:13 2:02
Steve 2:36 2:20 2:31
Robert DNF 3:10 3:13
Laila 3:02 3:06 2:40
Jenny 2:42 2:34 2:58
Cameron 2:42 2:30 3:32
E-Rod 3:14 2:58 2:58
12P – All Levels
Randy 3:09 2:52 2:43
Jables 2:57 2:56 2:39
Marissa 2:21 2:18 1:57
Keihler 2:26 2:22 1:58
Jennifer 3:03 2:58 2:398
Krista 2:45 2:30 2:19
Marky Marc 3:03 2:56 2:42
in Workout of the Day 244 comments

WOD 8/9

Level Two
A. Sumo Deadlift x4x6 @ RPE 8 Rest 2:00
B1. WTD Ring Dips x6x3 RPE 7-8 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
D1. Long Stroke Split Squat w/ DB x8x4 RPE 8 Rest :30
D2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One (Day 13)
“Field Trip” to Level 2!

Celiac disease largely undiagnosed in US
*Post thoughts to comments

“We are what we repeatedly do. Excellence, therefore, 
is not an act but a habit.” – 
Aristotle

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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 S
Morgen S
Alex S
Erci S
Faith S
Cameron S
AJ S
AM – Level 2
Becky S
JP S
JV S
Andrew C S
Ivan S
Sparker S
Keith S
9AM S
Jessie S
Leah S
Guthrie S
Eileen S
Doug S
Big Spoon S
Schittone S
Paul S
Michael S
Dusty S
Michele S
Sherman S
Caitlyn S
Walker S
Jenna S
E-Rod S
Bradley S
Christina S
Ray S
Mrs Fro S
Fro S
AM – Ladies’
MegO S
12P – Level 1
Kevin S
Araceli S
Rush S
Anne S
Caroline S
49er S
Dixie S
Snick S
PM – Level 2
EJ S
Jamey S
Monk S
Marissa S
Sanchez S
Caitlin S
Collins S
Diana S
Krista S
James S
Jack S
ABC S
Jeanette S
Pratt S
Shemo S
Holly S
Derek S
Clint S
Jillian S
Laurel S
Evil S
Twin S
Victor S
Ryan S
JJ S
Liz G S
Amy S
Gary S
in Workout of the Day 3 comments

WOD 8/8

Level Two
A1. Walking Russian Twists (Hold Plate Away) w/ Plate x10x3 :30 Rest
A2. Walking Tree Tops w/ Plate x10x3 :30 Rest
A3. Hay bales w/ Plate x10x3 :30 Rest

“Ladies Mix”
A. 21 Thrusters (95 lb, 65 lb)
21 Pull ups
Rest 3:00

B. 15 Clean (135 lb, 95 lb)
15 Ring Dips
Rest 3:00

C. 9 Deadlift (225 lb, 155 lb)
9 HSPU
*Each interval time Recorded

Level One (Day 12)
Skill
Kettle Bell Swings
Handstand Push-up Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

Change v. Maintain
*Post thoughts to comments

“It’s not what you look at that matters, it’s what you see.” -Henry David Thoreau

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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
Randy S
Morgen S
Cameron S
Paiman S
Jeff C S
Kelly S
AM – Level 2
JV 2:24 3:01 1:53
Sparker 2:34 2:55 1:20
Eileen 2:56 3:03 1:09
Jessie 1:58 2:38 1:09
Jackie 2:47 3:01 1:22
Tow Matt 2:47 5:48 1:44
Ballet 2:11 4:39 1:36
Michael 1:52 4:29 0:42
Colleen 2:06 1:47 1:22
Dillard 2:00 2:04 1:46
Christina 2:42 1:53 1:42
Caitlin 2:23 1:40 1:38
12P – Level 2
Heather 3:00 1:56 1:50
Thurst 3:30 3:01 2:34
Marky Marc 3:40 3:16 2:05
Jables 2:51 2:49 1:16
PM – Level 2
ABC 1:56 2:32 0:58
Billy 2:16 1:42 0:52
EJ 2:39 1:57 0:55
Marissa 2:24 1:26 0:57
Cat 2:05 1:36 0:32
Pratt 2:47 2:19 1:12
Melissa 2:08 1:47 1:07
Araceli 4:01 3:31 0:50
Jen 4:15 3:13 1:29
LG 5:51 4:25 2:50
Sherman 2:08 2:50 1:23
Kiehler 2:02 2:52 1:12
Sean 2:50  –  –
Blake 1:52 2:47 1:01
Doug 2:04 3:25 2:38
Desiree 2:15 4:59 1:29
Denise 2:10 2:56 1:32
Patti 2:58 3:05 1:32
Andy 3:27 3:31 1:33
Holly 2:17 2:02 1:10
Alyson 3:07 4:09 2:12
Joia 3:18 3:39 2:29
Mike 1:54 4:00 1:45
Rocky 3:04 4:12 1:52
Jennifer 3:15 3:29 1:59
in Workout of the Day 295 comments

WOD 8/7

Level Two
BTN Snatch Grip Push Press x3x6 (RPE 7) Rest :90

then…

9-7-5-3-1-3-5-7-9
Burpees
Strict Chin ups
KB Swings (24K, 16K)
*Total time recorded
*Scale up as needed

Level One (Day 12)
Skill
Kettle Bell Swings
Handstand Push-up Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

The Best Gym For Startups: CrossFit
*Post thoughts to comments

“Belief triggers the power to do” -David Schwartz

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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
Morgan S
Grisel S
James S
Robert S
Cameron S
Alexandra S
Ercimin S
Christian S
AJ S
Kelly S
Jesse S
AM – Level 2
MegO 11:02 (RR)
Michele 11:15 (RR, 12K)
Jackie 11:30 (RR)
JV 13:05 (Band)
9AM 13:42 (Band)
Leah 14:08 (Band, 12K)
Guthrie 15:11 (Band)
Big Spoon 15:34 Rx
Ivan 15:04 Rx
Bradley 10:13 Rx
Tow Matt 11:03 (Jump)
Michael 11:25 Rx
Ballet 11:37 Rx
Bryan 11:52 (Band)
Schittone 15:20 (20K)
Fro 15:08 (Band)
Ray 9:56 Rx
George 12:27 (RR, 16K)
Mrs. Fro 11:18 (RR, 12K)
Bronwyn 10:04 (RR)
12P – Level 1
Clint S
Dixie S
Snick S
49er S
Heather S
Anne S
Jasmine S
PM – Level 2
Miles 9:57 Rx
Tasha 11:06 (RR, 12K)
Crash 13:38 (RR)
Marissa 11:42 (Band)
ABC 15:42 (Band, 16K)
Jables 10:25 (RR)
Billy 9:44 (Band)
Shemo 12:38 Rx
Ryan 14:55 Rx
Melissa 9:17 (Band, 12K)
Shug 11:34 (RR)
Betsy 17:05 (RR, 12K)
Jeanette 11:37 (RR)
E-Rod 12:10 (Bandm 16K)
Dillard 9:17 Rx
Andrew 12:43 (20K)
Holly 10:46 (Band)
Sanchez 12:53 Rx
Andy 13:48 Rx
Keith 13:40 (Band)
Nicole 8:44 (Band)
Adrian 14:35 (16K)
Blake 13:24 Rx+
Desiree 13:17 (Band)
Marky Marc 16:15 Rx
LaRosa 12:05 (Band)
JP 10:56 Rx
in Workout of the Day 2,479 comments

WOD 8/6

Level Two
Hip Power Snatch Progression
15:00, on the minute:
Snatch Complex
1 Hip Power Snatch + 2 OH Squats
*Work up by feel, weight should be challenging within constraints of good technique. No Muscling

Max Broken-Set Mile
400m
Rest 3:00
400m
Rest 2:00
400m
Rest 1:00
400m
*Record each interval

Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstands
Box jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Smart Fuel: Coconut
*Post thoughts to comments

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” – Dan Gable

Announcements

  • Coach Shane’s South Side Strength program starts TODAY  (8/6)! 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
Erci 7:06
Robert 8:34
Jeff 5:08
Randy 6:29
Paiman 6:33
KJ 5:11
Kelly 5:58
Alex 5:55
Jessie 5:12
AM – Level 2
Big Spoon 1:15 1:17 1:33 1:37
Ronnie 3:30 3:20 2:52 (R) 2:00 (R)
Sparker 1:45 1:45 1:45 1:48
Keith 1:30 1:33 1:40 1:42
Tim 1:35 1:48 1:59 2:21
Eileen 2:50 2:40 3:14 3:24
Sean 1:20 1:16 1:22 1:24
Jeff 1:23 1:26 1:33 1:39
Ballet 1:24 1:19 1:18 1:28
Bradley 1:09 1:12 1:16 1:21
Michele 3:14 3:14 3:21 3:24
Christina 2:09 2:00 2:06 2:08
Ray 1:28 1:28 1:32 1:27
Mrs. Fro 2:11 2:05 2:03 2:21
Fro 1:48 1:39 1:48 1:53
Walker 1:40 1:44 1:45 1:46
E-Rod 2:07 2:07 2:12 2:05
12P – Level 2
Holly 1:48 1:41 1:44 1:58
Todd 1:42 1:34 1:43 1:47
Sam 1:39 1:36 1:45 1:34
Colleen 1:49 1:40 1:41 1:47
Leah 1:54 1:57 2:00 1:59
PM – Level 1
Pratt 1:40 1:53  2:03 2:15
Melissa 1:56 1:54 1:51 1:57
Marissa 1:33 1:31 1:34 1:44
Tasha 1:43 1:39 1:49 2:00
Crash 1:58 1:59 2:08 2:09
Cat 2:25 2:23 2:30 2:40
Jenna 1:33 1:35 1:39 1:53
Randy ? ? ? ?
Kiehler 1:21 1:28 1:49 1:44
Billy 1:34 1:50 2:13 2:40
LG 1:53 2:09 2:05 2:11
Jen 2:04 1:55 2:01 2:10
Shug 2:19 2:22 2:42 2:53
Betsy 2:17 2:14 2:22 2:32
Blake 1:40 1:44 1:50 1:55
Andy 1:16 1:21 1:31 1:30
Marky Marc 1:25 1:24 1:33 1:59
LaRosa 1:41 1:45 1:50 2:04
Desiree 1:54 1:48 2:06 2:22
Nicole 1:28 1:30 1:35 1:33
Alyson 2:10 2:35 2:45 3:18
Rachel 1:51 1:54 2:05 2:14
Sanchez 1:26 1:24 1:28 1:30
PM – Level 1
Weston 5:22
Jacklyn 5:23
Diana 5:42
James 5:28
Jack 5:30
Snider 5:52
J. Dub 5:48
Cameron DNF
Anne 6:18
Victor 6:36
Snick 6:27
49er 5:53
Jasmine 6:54
Jesus 6:10
M 6:26
Faith 6:18
in Workout of the Day 4 comments