Sweat With Your Sweetheart!!!!!
Meet us at Town Lake @ 10:00 AM to see what all the fuss is about!!!
6×200 Meter
Time Trials 1 minute rest in between
then…
7 Rounds
6 Pull-ups
12 Squats
Action is the foundational key to all success. –Pablo Picasso
| AM Results | 200(1) | 200(2) | 200(3) | 200(4) | 200(5) | 200(6) | MetCon Time |
| Anne | :35 | :37 | :36 | :38 | :37 | :37 | 5:06 (Jump) |
| Rob | :33 | :35 | :32 | :32 | :31 | :30 | 5:42 |
| Kristin | :35 | :34 | :35 | :36 | :40 | :41 | 4:53 (Jump) |
| Shane | :24 | :26 | :25 | :28 | :29 | :27 | 4:10 |
| Wes | :27 | :29 | :28 | :30 | :31 | :31 | 4:36 |
5 Rounds
Max Pull-ups
400 M Run
“What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline.” – H.P. Liddon
| AM Results: | ||
| Anne | 122 (Jump) | 19:54 |
| Keir | 80 | 15:34 |
| Shera | 104 (Jump) | 15:45 |
| PM Results: | ||
| Danielle | 51+? (Jump) | 15:44 |
| Stacey | 45 | 13:51 |
| Betsy | 79 (Jump) | 15:30 |
| Seth | 49 | 14:54 |
| Wes | 15 (CTB) | 15:31 |
Back Squats
5-5-5-5-5
In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result. –James Allen
| AM Results: | |||||
| Anne | 125, 135, 135, 145, 145 | ||||
| Keir | 205, 225, 255, 275, 300 | ||||
| Shane | 255, 275, 295, 315, 335 | ||||
| PM Results: | |||||
| Helen | 65, 65, 65, 65, 75 | ||||
| Kristin | 85, 95, 95, 85×2, 80 | ||||
| Danielle | 85, 95, 100, 105, 110 | ||||
| Corey | 225, 235, 245, 250, 250×4 | ||||
| Wes | 315, 345, 375, 395, 400 | ||||
| Betsy | 105, 110, 115, 120, 125×4 | ||||
| Megan | 105, 110, 115, 125, 125 | ||||
| Stacey | 125, 145, 155, 165, 175 | ||||
| Tristy | 135, 145, 155, 175, 185×3 | ||||
| Ana | 65, 75, 85, 85, 95 | ||||
| Rachel | 105, 110, 120, 125, 130 | ||||
| Boone | 205, 225, 235, 235×3, 225 | ||||
21-15-9
Burpees
Kettlebell Swings
Growth begins when we start to accept our own weakness. – Jean Vanier
| AM Results: | |||||
| Anne | 9:29 | (12 K) | |||
| Ashley | 7:54 | (1/2 Knee Burpees, 12 K) | |||
| Keir | 4:30 | (24 K) | |||
| Shane | 3:55 | (24 K) | |||
| Shera | 5:20 | (Knee Burpees, 15 lb DB) | |||
| PM Results | |||||
| Kristin | 6:25 | (12K) | |||
| Keith | DNF | ||||
| Stacey | 4:35 | (16K) | |||
| Betsy | 4:57 | (Knee Burpees, 12K) | |||
| Tristy | 4:35 | (Knee Burpees, 16K) | |||
| Seth | 5:09 | (16K) | |||
| Boone | 3:57 | (24K) | |||
The few, the proud, the 7 AM Saturday Morning Crew!
Max Round in 15 Minutes
10 Med Ball Cleans
15 Push Jerks
20 Squats
Expect the expected -Prophetic Shelf Stocker
| AM Results: | |||||
| Kristin | 6 | (10 lb, 15 lb) | |||
| Anne | 7 | (10 lb, 15 lb) | |||
| Keir | 7 | (20 lb, 45 lb) | |||
| Shane | 7 | (20 lb, 45 lb) | |||
| Shera | 6 | (10 lb, 15 lb) | |||
| PM Results: | |||||
| Betsy | 7 | (10, 15 lb/PVC) | |||
| Stacey | 9 | (15 lb, 25 lb) | |||
| Megan | 8 | (10 lb, 15 lb) | |||
| Seth | 5 | (15/10 lb, 15 lb) | |||
| Ashley | 3 | (10, PVC, 10 Min) | |||
| Rachel | 6 | (15 lb, 15 lb) | |||
| Boone | 7 | (20 lb, 45 lb) | |||
| Wes | 7 | (20 lb, 45 lb) | |||
Team Workout:
Overhead Squats (95 lbs)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (1.5 Pood)
3-6-9-12-15-18-21-24-27-30
Team Total
Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.
– Marie Curie
**REMINDER – Today’s workout will be held a 7 AM instead of 10 AM.
| Results | |
| Shane/Keir | 8:43 (95lbs, 24K) |
| Megan/Anne | 8:14 (45lbs, 12K) |
| Rob/Sherman | 7:10 (45lbs, 16K) |
| Tristy | 6:36 (45lbs, 16K) |
Push Jerk
5-5-5
Then…
5 minute Max Rounds
15 Dumbell Thrusters (55 lb)
100 M Sprint
All progress has resulted from people who took unpopular positions. –Adlai E. Stevenson
**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.
| AM Session | Push Jerk | MetCon |
| Rhett | 155, 175, 195 | 3 rounds (35lb) |
| Rob | 105, 115, 115 | 3 rounds (20lb) |
| Tristy | 115, 120, 125 | 4 rounds (15lb) |
| Shera | 55, 65×4, 65 | 3 rounds (10lb) |
| Justin | 155, 165, 175 | 1 round Rx |
| Wes | 205, 215, 225 | 3 rounds Rx |
Congratulations to Rhett on getting his first Muscle-Up while visiting CrossFit Austin today!
PVC Mile
Come and find out…
**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.
Sooner or later you must move down an unknown road that leads beyond the range of the imagination, and the only certainty is that the trip has to be made. –Bruce Catton
| AM Session | |
| Anne | 17:49 |
| Tristy | 16:59 |
| PM Session | |
| Danielle | 11:48 (1/2 PVC Mile) |
| Rob | 14:15 |
| Stacey | 14:08 |
| Betsy | 14:42 |
| Sherman | 15:50 |
| Megan | 15:47 |
| Keir | 11:48 |
| Shane | 13:09 |
| Ana | 13:48 (1/2 PVC Mile) |
| BWOD | |
| Seth | 3:41 (40 Wall Balls, 400m Ball Run) |