Workout of the Day

A. In 30:00
Build to a 1 RM Front Squat
&
1 RM Strict Pull-up
*rest as needed between set
*use  7-10 Build up sets to get to your max weights

B. 8:00 AMRAP
8 Left / 8 Right one-arm ‘Russian” kettlebell swings @  24K / 16K /  12K
8 Push Press @ 95 / 65 / 35
8 Front Squats (same as PP)
Chest-to-bar pull-ups @ 8 reps / 4 reps / 4 reps w/ smallest band possible
*reps + rounds recorded

Scaling Guide: Goal 3 – 5 rounds.

“Happiness lies in the joy of achievement and the thrill of creative effort.” – Franklin D. Roosevelt

600m Run
30 Overhead Squats @  95 / 55 / 35
30 / leg Plate OVHD Lunge @ 45 / 25 / 10
30 Push-ups
30 Box Jumps @ 24” / : 20” / 12”
60 American Kettlebell Swings @ 16K / 12K / 8K
600m Run
*Time Recorded
*Time Cap 25:00

Scaling Guide:

– Goal time 18-22 minutes.
– 30 HSPU  / 50 box jumps / 53lb kettlebell swing

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

A. On a 15:00 Clock
In 10 minutes quickly work up to a challenging Power snatch + OHS or full squat snatch single (80-90%)

In 5:00
Plan on hitting the above weight for 2-3 more sets.

B. 5 rounds (Health: 4 rounds)
4 Power snatch 135lb / 85lb / 55lb
8 Power clean and jerk (same)
10 Supine Ring row
12 Lateral Burpee over bar
1:00 rest
*total time recorded

Don’t miss Coach Tim’s article on mobility for the deadlift!
Check it out

A. 12:00 EMOM
Min 1 – 2 Squat Clean @ 60-70%
Min 2 – 3-4 Strict Handstand Push-ups or Progression

*Sets across on both movements

B. 4 rounds
9 DLs @ 185lb / 125lb / 85lb
18 Wall Balls @ 20lb/10ft, 4lb/9ft, 10lb/8ft
36 double unders  (72 single or Single / DU combo DUs count as two)
*time recorded

It’s a special day! We are wishing the big man the happiest of birthdays today! Without him, we wouldn’t have the AMAZING thing that is CrossFit Austin. Wes, we all hope you have the best day! Well wishes and love from us all!

20:00 AMRAP

With a partner, split the work up any way you desire, one person working at a time
200 M Run (Partners run together)
6 CTB Pull-ups
30 Russian kettlebell swing @  32K / 24K / 16K
20 Push jerk @ 135lb / 85lb / 55lb
*partner must hold the kettlebell in one hand for all non KBS reps to count

One week until our 8th Anniversary/Holiday Party!!
Join us!

A. 14:00 EMOM
Min 1 – BB Complex
Min 2 – 3 Single Leg DL / leg
*BB Complex = 1 PC + 1 FS + 1 Push Press

B. Open WOD 15.5
27-21-15-9
Row for Cals
Thrusters @ 95 / 65
*time recorded

Optional ‘Cash Out’:
4 Rounds
5 toes to bar
200m run

The Anniversary/Holiday party is coming up fast! Get the details here!

A. 7:00 AMRAP
20′ out 20′ back overhead plate lunge @ 45lb / 25lb / 15lb
8 bumper plate burpees (same)
30 double unders* ( 60 singles)
*goal is 3-4 Rounds, no score recorded

B. 15 – 12 – 9 – 6 – 3
‘Heavy’ Power cleans @ 155lbs / 85lbs / 55lbs
CTB Pull-ups (scale pull-up volume by half with smallest band)
*time recorded
*Cap 15:00

We are proud to be celebrating 8 years in business this year! Coach Wes put our excitement into words in his article 8 Years, 8 Lessons

A. 14:00 EMOM
Min 1 – 1 Squat Clean @ 60-70%
Min 2 – 3 Strict Handstand Push-ups or Progression

*Sets across on both movements

B. 18:00 EMOM
Min 1 – 2 Tempo Front Box Squat
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*go as heavy as you can without failing any reps
*Squat weights recorded

C. 10:00 EMOM
Min 1 – 5 GH Raises
Min 2-  5 Ring Push-ups

Optional ‘Cash Out’:
5:00 of
50 ft suitcase carry
15 kb swings

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”- Swami Sivananda

A. On a 15:00 Clock
In 10 minutes quickly work up to a challenging Power Snatch Single  (80-90%)

B. In 5:00
Plan on hitting the above weight for 2-3 more sets.
*heaviest weights recorded

C. 15:00 AMRAP
Rolling Start: up to 2 rounds in 5:00

then..

Max rounds for remainder of time
8 power snatches @  95lb / 65lb /35lb   KBS
8 toes-to-bar
16 box jump @ 24″ / 20″ / 12″
100m bumper plate farmer carry
@ 45lb / 25lb* / 20lb DBs
*Rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 2:30 per round

CONGRATS December Athlete of the Month: Daniel Arredondo

A. 6:00 E202
3 sets
3-5 ‘ring outs’
*(think of an ‘ab wheel’ on the rings).

B. 21:00 EMOM
Min 1 – 1 Tempo Front Box Squat
Min 2 – 3 Stricty WTD Pull-ups
Min 3 – Rest
*go as heavy as you can without failing any reps
*Squat weights recorded

C.
“Half Cindy”
10:00 AMRAP
5 kipping pull-ups
10 push-ups
15 air squats
*rounds + reps recorded

Optional ‘Cash Out’:
3 rounds
15 wall ball
30 double unders

Scaling Guide:
– 8 – 16 rounds, about 45s per round.
– Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)

“Desire is the key to motivation, but it’s the determination and commitment to unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti