Level Two
Skill
A. Snatch x2x5 @ 65-70% Rest 3:00

WOD
4 Rounds
200m Run/Shuffle
*(50m Run, 50m Shuffle Left, 50m Shuffle Right, 50m Run)
10 Kip Pull-ups
200m Run/Skip
*(50m Run, 100m Skip, 50m Run)
10 total DB Power Snatches (55 lb, 35 lbs)
200m Run
10 Front Squat (Total)
*Record Time

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Judge a man by his questions rather than his answers – Voltaire

Fitness Bucket List
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
– – The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
– – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up

Level Two
Skill
A1. Snatch DL x10x3 Rest :45
A2. Body Weight Step-Ups x5/legx3 Rest :45 (scale up to explosive step-ups)
A3. Kip CTB Pull-Ups x6-8×3 Rest :60

WOD
5 Rounds
10 Russian Swing (24K, 16K)
10 Box Jumps
10 Abmat Sit-Ups (Feet Flat)
*Time Recorded

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

You don’t get older, you get better. -Shirley Bassey

Top 10 CrossFit Resolutions
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Classes start this Tuesday (today!) at 4:30pm, 5:30pm, and 6:30pm. Sign up here! 
– – The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
– – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.

December was a great end to a wonderful year and we’re excited to welcome even more new members to CrossFit Austin! In case you haven’t had the chance to meet them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Welcome, new members! We’re so happy to have you here!

Level Two
8 Min Work Capacity Test
8 minute of :30 on/:30 off
Power Clean to Overhead @ 40-45% of Body Weight
Refer to 11.21.11 for past test results

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

New Year’s Day is every man’s birthday. –Charles Lamb

Making Resolutions not goals
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Classes start this Tuesday (tomorrow!) at 5:30pm and 6:30pm. Sign up here! 
– – We hope everyone had a safe and happy start to 2012! It was great to see everyone that came out to yesterday’s CF Games Marathon Party!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.  

We have had an incredible year in 2011 – a new expansion, the addition of some great new coaches, and so many AWESOME new members!

Part of what makes CrossFit Austin great is the amazing community we have. Each of you has come to CrossFit Austin in a unique way and we would love to have you share your CrossFit story with us. Your story may help someone else start or continue to work on their own health and fitness goals.

We will be collecting testimonials and pictures  to post on the website to inspire others to follow in your footsteps. Feel free to bring in your pictures and testimonials or send them to us via email (caitlyn@crossfitaustin.com or tristy@crossfitaustin.com). Have questions? Just let us know and we’ll be happy to help.

Happy New Year CrossFit Austin!

All Levels
Partner WOD: “Leave No Man Behind”
4 Rounds:
10 KB Swings American
10 KB Goblet Squat
10 MB Sit up throws to Partner (10 Feet Apart)
10 ea side/ MB Tic Tac Throws to Partner (10 Feet Apart)
100m Farmer Walks (each Partner walks 50m then switches)
*Team of 2…Perform all exercises together.

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day (tomorrow!) at Third Base. Learn more here!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up. 

All Levels
Partner WOD
“MB 2x400m Relay”
4 Rounds per Partner:
Med Ball Complex
– 25 Yards of Lunges (hold at chest not overhead)
– 25 Deadlifts
– 25 Tic Tacs (total)
400m Run
*Partner 1 will run 400m while Partner 2 is performing the MB Complex. When finished, Partner 1 will tag Partner 2 and switch.
*Each Partner will perform 4 rounds.

Nothing is easy to the unwilling.-Thomas Fuller

Live to Give
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up. 

Level Two
Skill
10 Minutes, on the Minute
2-4 Handstand Push-up
*Post reps to comments

WOD
10 Minute AMRAP
10 Box Jumps
10 Abmat Sit-ups
10 Air Squats
10 Double Unders
10 Burpees
*Rounds Recorded

Level One (Day 6)
Skill
Front Squats
Dead Lifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

We are exactly where we have chosen to be. -Vernon Howard

Another Plank World Record That We Can All Learn From
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here! 

Level Two
3 Rounds
10 Deadlifts (40-50% of DL)
400m
15 Unbroken Renegade Rows (Pulls Only, no push-ups)
200m
20 Total Plate Hold Reverse Lunge (25 lb, 10 lb)
100m
*Record Time

Level One (Day 5)
Skill
Ring Dips

WOD
4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd rounds starts, athletes should start where they finished in round one

We see things not as they are, but as we are. – H. M. Tomlinson