Workout of the Day

All Levels

WOD 
Clean Progression

then…

Hip Clean 2-2-2-2

*focus on mechanics, and technique not weight

then…

A1. Deadlift x5x5 @ 60-65% rest :30
A2. Push-ups x4-6×5 Rest :30
A3. Reverses Lunges x5/leg rest :30

Regret and self-flagellation don’t make a better you – they just make a more broken you. -Boris

Reflect don’t regret
*Post thoughts to comments

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go! 
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Level Two

Skill
Bar Muscle-ups or Chest to Bar pull-up progressions

WOD
3 Rounds (Not for Time):
10 Strict Pull-ups
10 Perfect Burpees
10 Box Jumps (Step down)
*Post notes to comments

Level One (Day 12)

Skill
KB swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

What the Average American Eats in One Year
“They can conquer who believe they can.” – Vergil

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go!
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Colleen and Kaz, teaming up against the wall ball wall

Level Two

WOD
A1. DB Press x10x3 Rest :90
A2. American Swing x10x3 2:00
*Post DB weight and KB Weight to comments

5 Rounds:
300 M Runs
30 Double Unders
3 Jerks @ 70-75%
*Weights and times recorded

Level One (Day 11)

Skill
Knee to Elbows/Toes to Bar
Handstand Holds

WOD
7 Minute AMRAP:
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles

Nothing which has entered into our experience is ever lost. -William Ellery Channing

Attack Belly Fat
*Post thoughts to comments

Announcements:
– To our FGB6 participants from CrossFit (Jenny, Snooki, Liz, Janice, Erica, Colleen, Kaz) – way to go! Thanks for showing up and giving your all for such a great event! Also, thanks to those supporters that came out, too! Everyone did an amazing job and raised money and awareness for some great causes! To see more, check out our facebook page.

Liz cranking it out at FGB6

Level Two

WOD
A1. Back Squat x10x3 @ 60-70% rest :90
A2. Kip Pull-ups x4-6×5 rest :90
B1. RDL x5x3 by feel rest :90 B/t sets
B2. Push-ups x10-12×3 Rest :90
C1. Reverse Crunch x10x3 rest :45
C2. Tic Tacs x15/sidex3 rest :45

Level One (Day 11)

Skill
Knee to Elbows/Toes to Bar
Handstand Holds

WOD
7 Minute AMRAP:
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles

He is able who thinks he is able. –Buddha

Kurt Harris 12 step Revision
*Post thoughts to comments

Announcements:
– Congratulations to CFA FGB6 participants Jenny, Snooki, Liz, Janice, Erica, Colleen, Kaz  and everyone else who showed up on Saturday! Everyone did an amazing job and raised money and awareness for some great causes! To see more, check out our facebook page.

Janice “fighting back” @ FGB6 with Erica

Level Two

5 Rounds
1:00 Row @ Repeatable pace
1:00 to complete 5 Hang Cleans
1:00 Yo yos (count lines)
1:00 to 5 Handstand Push-ups
*Post most weight and total lines on yo-yo
**Evening classes will be air dyning instead of rowing

Level One (Day 10)

Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

To be upset over what you don’t have is to waste what you do have. – Ken Keyes

Common Nutrition Mistakes
*Post thoughts to comments

Announcements:
– Congratulations to all of our FGB6 competitors – each one of you (Liz, Jenny, Snooki, Erica, Janice, Colleen, Kaz)  did an awesome job on Saturday! Also, thanks to everyone that came out to show some CFA family love for our FGB-ers! You can find pictures from FGB6 on our Facebook page.

All Levels 

Team WOD
7 Rounds
7 Burpee Box Jumps (24”, 20”)
200 M Run
7 Kip Pull-ups
*One Person works at a time, everyone does all the reps, team time recorded

Announcements:
– Fight Gone Bad 6 is today (Saturday, 9/17) at Camp Mabry! Good luck to all of our CFA Competitors! If you would like to come out and support our FGB6 athletes, please visit here for more information.

FGB5 (2010) CFA Team

All Levels

WOD
2 Mile Time Trial
*Times Recorded

then…

3-3-3-3-3
Squat of Choice (Overhead, Front, Back, etc.)
*Approach as a skill, perfect your mechanics, weight is not priority

My life is every moment of my life. It is not a culmination of the past. –Hugh Leonard

Is Dairy Healthy? The Whole Story
*Post thoughts to comments

Announcements:
– Fight Gone Bad 6 is tomorrow (Saturday, 9/17) at Camp Mabry! Good luck to all of our CFA Competitors! If you would like to come out and support our FGB6 athletes, please visit here for more information.

Level Two

WOD
A1. Weighted Strict Chin-ups x5x5 Rest :90
A2. Band Pull-throughs x5x5 rest 2:00

then…

3 Rounds
500 M Row
10 DB Snatches/Arm (45 lb, 25 lbs)

Post WOD
A1. Shoulder opener Stretch :30/side x 2
A2. Powell Raise x10x2

Level One (Day 9)

Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3 
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The future is no more uncertain than the present. -Walt Whitman

Waking Up Full of Awesome
*Post thoughts to comments

Announcements:
– Fight Gone Bad 6 is this Saturday (9/17) at Camp Mabry! Good luck to all of our CFA Competitors! If you would like to come out and support our FGB6 athletes, please visit here for more information.

Level Two

WOD
5:00 AMRAP
Full Clean to Overhead
(M: 165 lb, W: 100)

then…

3 Rounds
:30 Hollow Rock or Hold
5 Strict Ring Push-ups
5 DB Muscle Snatches

Level One (Day 8 )

Skill
Kipping Pull Up, Burpees, Thrusters

WOD
5 Minute AMRAP:
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute perform 2 burpees

What we need is to use what we have. –Susan Sontag

Extras
*Post thoughts to comments

Announcements:
– THANK YOU!!! to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page.
– If you would like to come out and support our FGB6 athletes this Saturday, please visit here for more information. 
– Watch the 2011 CrossFit Games on ESPN2 for the first time ever! The 12-part series of 30min episodes will launch TONIGHT at 7 p.m. CST. Four shows back to back for three Wednesdays in a row.

Level Two

WOD
A1. Back Squat x5x5 @ 80%+ rest 1:00
A2. Pull-ups x3-5×5 rest 2:00
B. Deadlift Cluster x3x3 @ 80-85% rest :3:00 B/t sets
C1. Reverse Crunch x5x3 rest :45
C2. Tic Tacs x10/sidex3 rest :45

Level One (Day 8 )

Skill
Kipping Pull Up, Burpees, Thrusters

WOD
5 Minute AMRAP:
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute perform 2 burpees

My life is my message. -Mohandas Gandhi

Coconut
*Post thoughts to comments

Announcements:
– THANK YOU!!! to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page.
– If you would like to come out and support our FGB6 athletes, please visit here for more information. If you are planning on participating, please make sure you have reached out to Walker (walker@crossfitaustin.com), as the deadline is Wednesday Sept. 13.