“Fright Gone Bad”
1:00 Wall Balls @ 20 / 14 / 10
1:00 SDHP @ 75 / 55 / 45
1:00 Box Jumps @ 20 / 20 / 12
1:00 Push Press @ 75 / 55 / 45
1:00 Row for Calories
1:00 Rest
*total reps recorded
“Grace”
30 Clean & Jerks for time 135/95 lb
*Time recorded
CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 29th where we will complete “Grace,” the official Barbells for Boobs workout, during the regular 9 & 10 am classes. We have created a CrossFit Austin Fundraising team where you can make a donation or join our team and help us fund raise to meet our goal!
Stick around after the classes for a Halloween Celebration! Last year our “Boo”runch was AWESOME. If you missed it, Wes made pancakes while wearing a hotdog suit and it was the best thing ever. Wear your costumes for the WOD and stick around after for a brunch feast and mimosas!
Donate to or Join Team CrossFit Austin HERE.
Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.
Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.
Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.
Together, with one unified voice we can make a difference.
Together we can help. Because… Everyone Has a RIGHT to Know.
A. 21:00 EMOM
Min 1- 1-2 Strict Press
Min 2- 5 Single Leg DL
MIn 3- 3 DB Step-ups @ 24 / 20
B. 7:00 AMRAP
12 burpees
8 dumbbell thrusters @ 40-50 / 20-30 / 15
6 CTB Pull-ups (Scale: jumping CTB pull-ups)
Optional ‘Cash Out’:
400m run with medball
400m Farmers Walk
TOMORROW! Barbells for Boobs and BOOrunch! Join us for some fun!
Don’t forget to wear your costumes!
A. 15:00 EMOM
Min 1- 1 Power Clean + 2 Power Jerks |
Min 2- 1-2 Rope Climbs
Min 3 – Rest
B. 5 rounds
In 3:00 AMRAP
6 Jerks 155lb / 95lb / 55lb
6 Wall Balls 20 / 14 / 10
6 Box Jumps @ 24” / 20” / 12”
2:00 Rest
“Either you decide to stay in the shallow end of the pool or you go out in the ocean.” -Christopher Reeve
A. 10:00 E202
3 Hip Squat Snatches by feel
B. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 40-50% of max FS
Min 2 – 3 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat
C. 12:00 EMOM
Min1 – 8 Unweighted Lunges / Leg
Min2 – 10 Push-ups (scale up to ring push-ups)
Min3 – 6 GHRs
“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”- Nelson Mandela
A. In 10:00 work up to a challenging pause squat clean (3 sec pause at the knee). Do 2-3 sets at this weight.
B. 3 rounds
5 Power Cleans 155lbs / 105lbs / 65lbs
10 TTB
200m Run
5 Power Cleans (same)
10 TTB
200m Run
1:00 rest
“When unhappy, one doubts everything; when happy, one doubts nothing.”- Joseph Roux
A. 5 Rounds
:30 Jump Rope / Double Under Practice
:30 Rest
B. In 10:00 build to a heavy 3 in the Push Press
C. 400 M Run
4 Rounds
8 Thrusters @ 115lb / 75lb / 45lb
8 Hang DB Snatch / arm @ 40-50 / 20-30 / 15
400 M Run
Optional ‘Cash Out’: 30 burpee pull-ups
“My parents always told me, ‘Do what you love because that is what you will do well in.’ They told me to make sure that you are happy.” – Dylan Lauren
Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
Join Team CrossFit Austin’s Fundraising Team!
Barbells for Boobs is next week!
A. 21:00 EMOM
Min 1- Push Press x2x6 @ 90-100%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – :10 – :30 L-Sit Hang
*Build within rep range throughout the 6 sets
B. 6:00 AMRAP
3 dumbbell hang squat cleans @ 40-50 / 20-30 / 15
3 dumbbell hang power cleans (same)
12 box jumps @ 24”, 20”, 20” step ups
NEXT SATURDAY! October 29th – Barbells for Boobs & Halloween BOOrunch!
Details & registration
A. Spend 8 – 10 Minutes Practicing Turkish Get ups
B. Test 4
5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“I make sure I always surround myself with good, down to earth, fun, real people, who always keep me grounded.”- Sean Kingston
