Workout of the Day

WOD 3/11

A. 16:00 E202
Split Jerk x2x8 @ 75%

B. For Quality
25-20-15-10-5
Lateral Step-ups / leg
Russian KBS
Ball Slams

OR

Whole Life Challenge Retest WOD

15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded

 

JOIN US TOMORROW AT FRINGE SPORT FOR OUR FREE COMMUNITY WOD! 
March 12 @ 10:00 am
Details

fringe

**Note – we WILL still be holding regular classes at CFA for 16.3**

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WOD 3/10 – 16.3 Watch Party tonight!

**WLC participants – please choose either today or tomorrow to do you retest!**

A. 16:00 EM0M
Min1: 3 Power Clean @ 65-75%
Min2: 5 Box Jumps step down @ 24/20

B. 6:00 AMRAP
8 Toes to Bar
16 Wall Balls @ 20/14

Rest 6:00

6:00 AMRAP
Row for Calories
*half starts on row other half starts on couplet

OR

15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded

“To change ones life: Start immediately. Do it flamboyantly.” -William James

 

in Workout of the Day 296 comments

WOD 3/9

A. 12:00 E2O2
1 Front Squats @ 90% or above

B.18:00 EMOM
Min 1: RDL x5x6 by feel
Min 2: 3-5 Seated DB Press
Min 3: Rest

C. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: :30 Tic Tacs
Min 3: Rest  

“Start where you are. Use what you have. Do what you can.”- Arthur Ashe

in Workout of the Day 319 comments

WOD 3/8

A. 12:00 E202
Snatch DL x3x6 @ 100-110% of 1 RM Clean

B. 3 Rounds
7 Pull-ups
15 Hang Power Snatch @ 75 / 55
30 Double Unders

*12:00 Cap
*Time or Total Reps completed recorded

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz
Screen Shot 2016-03-07 at 3.55.23 PM

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WOD 3/7

A.  4:00 EMOM
1 Press + 1 Push Press + 1 Push Jerk

6:00 E202
1 Push Press + 1 Push Jerk + 1 Split Jerk

10:00 E202
1 Spilt Jerk by feel
*Weight Recorded

B.
800 M Run
then…
3 Rounds
8 Burpees
8 Box Jumps @ 24”, 20”
then…
800 M Run
*Time recorded

“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
Screen Shot 2016-03-06 at 6.20.20 PM

in Workout of the Day 275 comments

WOD 3/5

***IMPORTANT – PLEASE READ***

If you are planning to do 16.2 with us tomorrow, you MUST register for class.

https://clients.mindbodyonline.com/ASP/home.asp…

If you are planning to drop in, please follow the instructions below to reserve your spot or contact Genevieve at frontdesk@crossfitaustin.com by 5:00 pm Friday 3/4.

If you have not registered and we reach capacity, unfortunately we will not be able to accommodate you Saturday morning.

Please arrive a little early and be ready to go at the top of the hour. Good luck!!

*Drop ins – Our drop-in rate is $25

To register click here:https://clients.mindbodyonline.com/ASP/home.asp…

You’ll be prompted to create a quick profile with us and the system will walk you through the rest!

We’ll need a quick waiver from you and we’d like to introduce you to the coach prior to jumping into your first WOD so if you can come a few minutes early we will get you taken care of.

 

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

 

in Workout of the Day 243 comments

WOD 3/4

A. 16:00 E202
Push Press x2x8 @ 75%

B. 20:00 AMRAP
800 M Sled Drag
400 M Med Ball Run
200 M Farmers Walk
100 M OVHD KB Carry

Join us next Saturday (3/12) for our Free Community WOD. This time we’ll be up at Fringe Sport! 
{Check it out}

in Workout of the Day 273 comments

WOD 3/2

A. 12:00 E2O2
2 Power Jerk @ by feel

B. 18:00 EMOM
Min 1: 3 Strict Press by feel  
Min 2: 2-3 Weighted Pull-up
Min 3: Rest

C. 18:00 EMOM
Min 1: :30 L-Sit Hang
Min 2: :30 Hollow Body Hold / Rock
Min 3: Rest

“In order to carry a positive action we must develop here a positive vision.”- Dalai Lama

in Workout of the Day 218 comments

WOD 3/1

A. 12:00 E202
Clean DL x3x6 @ 100-110% of 1 RM Clean

B. For Time
1K Row
50 Wall Balls @ 20 / 14
40 Slam Balls @ 10 lb
30 HPC @ 95/65
800 M Run
*20:00 Cap
*Time or reps completed recorded

“When you reach the end of your rope, tie a knot in it and hang on.” – Franklin D. Roosevelt
isaiah

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