Workout of the Day

WOD 5/15

7 Rounds
7 Handstand Push-ups
7 Box Jumps
7 Overhead Lunges (75 lb, 45 lb)

Until we found out it was a cheap brand of PC, now we’re not using that term. -Boone Putney

I figured you guys need something to laugh at on Friday….

CrossFit Austin the beginning, over Chai Tea Latte’s and Man Coffee

I also want to give a big shout out to Rob who’s getting married tomorrow.  Thanks for being such a great part of our family, your present from CrossFit Austin will come in “WOD” form tomorrow morning!

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Bill cranking out the ring rows!

AM Results
Stephen 12:45 (Rom HSPU/Pike)
Laura 11:15 (Knee Pike, PVC, 14″ Box)
Megan 8:03 (Knee Pike, 15lb)
Meredith 8:55 (Knee Pike, 15lb)
Blake 12:08 (Rom HSPU)
Jennie 6:53 (Pike, 15lb, Step)
Boone 9:39 (HSPU/Pike)
in Workout of the Day 342 comments

WOD 5/14

3 Rounds 
400 M Run
15 Pull-ups
25 Wall balls (20 lb, 15 lb)

One can build from ordinary stone a humble house or the finest chateau. –Leon N. Cooper

Score one for coffee drinkers 

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AM Results
Laura         13:11 (2rd 10 lb, Jump)
Megan C.         12:22 (10 lb, Jump)
Rob         15:26 (15 lb, +CTB) 
Jennie         16:44 (10 lb, Jump)
Daniel         14:59 (15 lb)
PM Results          
Jessica         13:32 (Jump)
Melanie         10:56 (Jump)
Coy         14:47 (Jump, 10 lb)
Betsy         13:15 (Jump)
Sherman         14:00 (400 M, 50 Squats x3)
Bill         13:29 (200 M, 15 Ring Row, 15 10 lb Wall Ball)
Smeth         12:16 (15 lb, +CTB)
Mechelle         16:06 (15 Ring Rows, 15 10 lb Wall Balls) 
in Workout of the Day 276 comments

WOD 5/13

5-5-5-5-5
Overhead Squats

Balance, peace, and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them. –Thomas Kinkade

Throw away the BOSU balls

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AM Results
Jennie         15, 20, 20, 25, 35×3
Kristin         55, 65, 70, 75, 80×4
Rob         75, 85, 95, 105, 115×3 
Blake         75, 95, 105, 115, 125×2
David         45, 55, 65, 75, 90
Sunny         15, 15, 20, 25, 35×3
Ryan         65, 70, 80, 85, 90×4
PM Results
Eric         185, 195, 205, 225, 245×4
Jessica         35, 45, 55, 65, 75
Coy         15, 35, 45, 65, 75
Melanie         35, 45, 55, 65, 70
Wes         205, 225, 235×4, 230, 240
Tristy         80, 90, 95, 100, 105
Stacey         80, 90f, 90, 95, 105
Bill         Skill Work
Boone         95, 115, 135, 155×3, 155×2
Megan T.         55, 65, 70, 75, 80
Ashley          55, 65, 70, 70, 75 
Sherman         85, 95, 105, 135, 145f
Smeth         75, 85, 95, 115×4, 115
Stephen         75, 75, 75, 75, 75
Anna         15, 15, 20, 20, 20 
Aurelia         25×4, 20, 20, 20, 25×2
BWOD  
Lyzz         4:06 (50 10# WB, 500 M Row)
Ryan M.         4:12 (40 10# WB, 500 M Row)
Chuck         6:05 (50 10# WB, 500 M Row)
in Workout of the Day 262 comments

WOD 5/12

5 Rounds
7 Ring Dips
15 Kettlebell Swings (24K, 16K)
200 M Run

Talent is only the starting point. -Irving Berlin

More folks getting on board

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AM Results
Daniel         10:10 Rx
Blake         10:46 Rx
Jennie         9:51 (RDx1.5, 12K)
Meredith         9:50 (RDx1.5, 15 lb)
PM Results
Stephen         9:58 (WB, 16k)
Rob         10:14 Rx
Kristin         10:47 (BB)
Melanie         8:31 (WB, 12k)
Betsy         8:47 (BB)
Tristy         8:50 (BB)
Stacey         9:05 (WB, +24k)
Mechelle         10:32 (10 Push-ups, 15lb)
Sherman         13:39 (WB, +32k)
Megan         10:45 (BB, 16k)
Smeth         10:13 Rx
Aurelia         13:23 (10 Push-ups, 20lb)
B-WOD          
Coy         4:04 (50 Squats, 500m Row)
in Workout of the Day 9 comments

WOD 5/11

3 Rounds
15 Burpees
9 Push Jerks (165 lb, 115 lb)

Innovation has never come through bureaucracy and hierarchy.  It has always come from individuals.
-John Scully

Calorie Context 

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AM Results
Kristin         8:49 (75#)
Rob         7:05 (115#)
Blake         9:02 (135# + No Rack)
Andrew         8:41 (115#)
Jennie         5:39 (15#)
Daniel         6:56 (75#)
Stephen         6:08 (75#)
PM Results          
Michael         10:22 (95#+No Rack)
Melanie         7:50 (65#)
Sunny          7:55 (45#)
Jessica         6:29 (15#+No Rack)
Wes         5:49 (Rx+No Rack)
Tristy         6:00 (75#)
Stacey          6:23 (95#)
Betsy         5:51 (Knee Burpees,75#)
Bill         8:36 (15 PU, 15 Jumps, 9 PP)
Smeth         8:00 (95#)
Linda         5:15 (10 PU, 10 Jump, 9 PP)
Megan C.         6:10 (15#+No Rack)
Boone         8:03 (135#)
Aurelia         10:11 (15#)
BWOD          
Ryan         4:24 (40 15# Wall Ball, 500 M Row)
Anna         4:19 (30 10# Wall Ball, 500 M Row)
in Workout of the Day 254 comments

WOD 5/9

4 Rounds
21 45 lb Step-ups (24″, 20″)
15 Pull-ups
100 M Run

Always remember that the future comes one day at a time. –Dean Acheson

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Results          
Blake & Rob (Rx) 13:54
Daniel & Seth (Rx) 13:23
Megan C.(Jump, 15 lb) & Laura (Jump, Unweighted) 13:58
Kristin (Jump) & Stacey (Rx) 17:09
Boone (Rx+CTB) 11:20

in Workout of the Day 259 comments

WOD 5/8

3 Round
400 M Run
15 Sumo Deadlift High Pulls (95 lbs, 65 lbs)
7 Overhead Squats (95 lbs, 65 lbs)

The successful man is one who had the chance and took it.-Roger Babson 

Sweets, the tale of the tape…

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AM Results
Stephen         10:50 (65 lb, 45 lb)
Aurelia         7:08 (200 M, PVC)
Jennie         6:54 (300 M, PVC)
Sunny          9:27 (35 lb, PVC)
Daniel         9:44 (65 lb, 45 lb)
in Workout of the Day 183 comments

WOD 5/7

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally. –David Frost

Calcium

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AM Results
   
  Snatch Clean & Jerk
Boone 115lb 205lb
Blake 115lb 165lb
Jennie Skill Work  
 PM Results    
Megan T. 70lb 95lb
Sherman 125lb 145lb
Jessica Skill Work  
Melanie 60lb 85lb
Kristin 60lb 90lb
Tristy 90lb 105lb
Michael 120lb 165lb
Stacey 90lb 105lb
Betsy 50lb 95lb
Seth Skill Work  
Ashley Skill Work  
Mark Skill Work  
Linda Skill Work  
B-WOD    
Laura 3:40 (50 Squats, 500m Row)
in Workout of the Day 289 comments

WOD 5/6

15 Minutes AMRAP
7 Ground to Overhead (135 lb, 95 lbs)
15 Box Jumps

I’m not out there sweating for three hours every day just to find out what it feels like to sweat. 
-Michael Jordan 

The Importance of Saturated Fats

**Announcement**– Tomorrow we will be testing again, so please make your best effort to come in.  If you missed Monday or won’t be able to come in tomorrow call me (806-679-7519) and we can schedule a time to make those days up.  Again this is going to be important for the programming going forward. Thanks!

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AM Results          
Rob 5 (95#) 
Kristin 5 (65#)
Stephen 4 (75# Cleans Only)
Blake 6 (115#)
Daniel 6 (75#)
Jennie ? (15# Hang)
Sunny ? (45# Hang)
Meredith 7 (15# Hang) 
PM Results          
Michael 5 (105#)
Melanie 6 (65#)
Jessica 4 (45# Hang Clean)
Seth 7 (75#)
Betsy  7 (65#)
Stacey 6 Rx
Megan T. 6 (65#)
Sherman 7 (95#)
Ashley 6 (55# Power Cleans)
Smeth 7 (75#)
Megan C. 9 (15# Hang to OVHD)
Mechelle 5 (15# ROM Thrusters)
Boone 7 Rx
Aurelia 6 (7 FS, 7 PP, 7 Step-ups 15# 10 Min)

in Workout of the Day 244 comments