WOD 1/15

Hang Power Cleans
3-3-3-3-3 

“In this world a man must either be anvil or hammer.”– Longfellow

AM Results:
Rob  115, 120, 120, 125, 130
Boone  155, 165, 175, 185, 185-f
Wes 200, 215, 230, 245, 250
PM Results:
Marcos  115, 135, 155, 165, 170
Betsy  45, 65, 75×2, 75×2, 70×1
Stacy 75, 95, 95, 105×2, 100
Kristin 55, 75-f, 65,75, 75×1
Tristy 75, 95, 105-f, 95, 100
Megan 45, 65, 75, 80, 95-f

The strong lovely ladies of CrossFit Austin.

WOD 1/14

Max Rounds in 15 Minutes
20 Sit-ups
10 Med Ball Cleans
5 Handstand Push-ups

“If you want to succeed, you must make your own opportunites as you go.” -John B. Gough

AM Results:
Mike 5 (10 lb, Pike)
Rod 2 (10 min: 10 lb, PIke)
Anne 8 (15 lb, Pike)
Rob 7 (15 lb, Pike)
Shera 7 (10 lb, Pike)
Helen 8 (10 Min: 10 Sit-ups, 5 Squats, 3 Push-ups)
PM Results:
Betsy 7 (10 lb/Squat, Pike)
Stacey 8 (20 lb, Pike)
Kristin 7 (15lb, Pike)
Megan 7 (10lb, Pike)
Sherman 8 (20lb, Pike)
Marcos 9 (20lb, Pike)
Tristy Moral Support 🙂
Rachel 7 (10lb, Pike)

WOD 1/13

5 Rounds
10 Deadlifts (225 lbs)
5 Dumbell Burpee Thruster aka “Kitchen Sinks” (35 lbs)

Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life. Jackie Robinson  

AM Results:
Andrew  8:47  (175 lb, 20 lb)
Anne 8:10 (115 lb,  15 lb/Burpee
Mike 8:40 (65 lb, 10 lb)
Shera 6:05 (35 lb, Burpees)
Shane 8:15 Rx
Wes 6:31 Rx
PM Results:
Boone 12:31 Rx
Kristin 8:07 (65 lb, 10 lb)
Betsy 7:09 (45 lb, Burpees)
Stacy 7:54 (115 lb, 15 lb)
Marcos 9:39 (135 lb, 20 lb)
Megan 7:58 (65 lb, Burpees)
Sherman 8:17 (135 lb, Burpees)
Rachel 8:32 (65 lb/45 lb, Burpees)

WOD 1/12

20-15-10-5
Pull-ups
Overhead Squats (95 lbs)
Push-ups 

You have to be strong enough to say if the culture doesn’t work, don’t buy it. 
-Mitch Albom

AM Results:
Anne  7:11 (Jump, 30 lbs)
Shane 9:32 Rx
Boone 13:24 Rx
Beginner WOD (30 Squats, 500 M row)
Rod 3:17
PM Results:
Chris 8:03 (Jump, 15 lb)
Marcos  9:52 (Jump, 15 lb)
Wes 6:48 (115 lb)
Tristy 6:24 (Jump, 45 lb, KPU)
Stacy 6:38 (Jump, 30 lb, KPU)
Betsy 6:23 (Jump, PVC, KPU)
Kristin 7:58 (Jump, 25/15 lb, KPU)
Megan 7:55 (Jump, PVC, KPU)
Sherman 8:35 (Jump, 45/30 lb, KPU)
David 8:57 (Jump, 30 lb,)
Helen 6:10 (Ring Row, PVC, 15-10-5)
Andrew 8:19 (45 lb)

WOD 1/10

800 Meter Ball Run (20 lbs)
21 Goblet Squats (55 lbs)
21 Partner Sit-ups
400 Meter Ball Run (20 lbs)
15 Goblet Squats (55 lbs)
15 Partner Sit-ups
200 Meter Ball Run (20 lbs)
9 Goblet Squats (55 lbs)
9 Partner Sit-ups

*Note- Use same Med Ball for the ball run and partner sit-ups 

To succeed in life in today’s world, you must have the will and tenacity to finish the job. 
Chin-Ning Chu


Team #1: 17:02
Ivan 15lb MB  35lb DB
Anne 15lb MB 35lb DB
Team #2: 17:05
Rafael 20lb MB 35lb DB (No Ball w/ Run)
Marcos 20lb MB 55lb DB
Team #3: 16:07
Kristin 10lb MB 20/35lb DB
Shera 10lb MB 20/35lb DB
Team #4: 14:55
Shane 20lb MB 55lb DB
Andrew 20lb MB 55lb DB



Betsy and Ivan finishing the hip drive!



WOD 1/9

Press
1-1-1-1-1-1-1

then…

Max rounds in 5 Minutes
6 Pull-ups
9 Sit-ups
12 Squats

Only strength can cooperate. Weakness can only beg. Dwight D. Eisenhower

      Totals     Rounds
Anne     55, 60, 65, 70-f, 65, 65, 70      5
Helen     55, 55, 65-f, 55, 55, 60, 65-f     3
Kristin     50, 60, 65, 70, 75-f, 70, 75-f     5
Shera     45, 50, 50, 55, 60-f, 55, 60-f     5
Andrew     75, 85, 105, 115, 125-f, 120, 125-f     6

Wednesday’s 5:30 Crew!

WOD 1/8


400 Meter Run
25 Push-ups
15 Kettlebell Swings
200 Meter Run
20 Push-ups
20 Kettlebell Swings
200 Meter Run
15 Push-ups
25 Kettlebell Swing 
400 Meter Run

For changes to be of any true value, they’ve got to be lasting and consistent.
Tony Robbins

AM Results
Sarah 10:48 (12K)
Rob 9:02 (16K)
Mike 11:21 (12K)
PM Results
Keith 10:53 (12K, half reps)
Andrew 11:47 (24K)
Ivan 10:21 (12K)
Rafael 9:13 (16K)
Tristy 9:21 (16K)
Shane 8:04 (24K)
Megan 10:12 (12K)
Sherman 10:20 (16K)
David 11:03 (16K)
Betsy 10:23 (12K)
Stacy 8:47 (16K)
Beginner WOD (20 Wall Balls, 500m Row)
Consuel 4:13


Sarah’s heading back to school in Georgia, so today is her last day at CFA for awhile.
Good Luck and we’ll see ya again this summer!

WOD 1/7

Front Squats 
5-5-5-5-5 

AM Results:
Sarah 45, 55, 65, 75, 85
Rob 85, 115, 125, 145, 165
Anne 85, 115, 125×4, 125, 125
Mike 45, 55, 65, 75, 85
Shera 45, 50, 55, 65, 70
Wes 245, 255, 275, 300, 315
PM Results:
Keith 45, 55, 75, 95, 105
Megan 45, 65, 70, 75, 80
Sherman 115, 165, 185×4, 185, 200×2
Betsy 45, 65, 70, 75, 80
Stacey 65, 85, 115, 125, 135
Kristin 65, 85, 85, 85 95
Helen 15, 25, 35, 35, 45
Shane 205, 225, 275×1, 275, 300×1
Tristy 85, 115, 125, 135, 145
Andrew 115, 135, 155, 160, 175×4
Boone 135, 165, 195, 205×2, 205×2
Beginner WOD: 40 Wall Ball, 400 M Ball Run
Chris 4:09
David 5:01

Continuous effort – not strength or intelligence – is the key to unlocking our potential.
Winston Churchill

Shera, Sherman, and Megan going after Fran!


WOD 1/6

“Fran”

21-15-9
Thrusters (95 lb)
Pull-ups

All the forces in the world are not so powerful as an idea whose time has come. -Victor Hugo 

AM Results:
Sarah 6:01 (25 lbs, Jump x 1.5)
Anne 6:36 (25 lbs, Jump x 1.5)
Elisha 6:07 (15 lbs, Jump)
Rob 7:25 (45 lb, Jump x 1.5)
Shane  5:02 Rx
Boone 6:22 Rx
Wes  4:20 Rx
PM Results:
Tristy 6:57 (55 lb, Jump x 1.5)
Kristin 6:19 (25 lb, Jump x 1.5)
Betsy  4:51 (15 lbs, Jump)
Megan 6:56 (15 lbs, Jump x 1.5)
Shera 5:08 (15 lb, Jump x 1.5)
Sherman 6:41 (45 lbs, Jump x 1.5)
Beginner WODs:
Ivan 5:06 (30 Wall Balls, 400 M Ball Run)
Rafeal 3:16 (30 Wall Balls, 400 M Ball Run)
Helen 4:37 (20 Squats, 500 M Row)