A. 4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean + Front Squat
6:00 E202
Hang Power Clean + Front Squat
10:00 E202
1 Hang Power Clean by feel
*Weight Recorded
B. 3 Rounds
400 M Run
21 Double Under
12 Toes to Bar
*Time recorded
“Fitness is not about being better than someone else… It’s about being better than you used to be.” -Khloe Kardashian
***IMPORTANT – PLEASE READ***
If you are planning to do 16.1 with us tomorrow, you MUST register for class. Due to limited space for the 25′ walking lunges, we’ll be capping classes at 22 people with wait list space available. ALL MEMBERS MUST register!!
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 2/26.
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.
WOD
16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
A. 10:00 EMOM
Min 1: 1-3 HSPU
Min 2: 5 Hollow Rocks
B. 5 Rounds for quality
10 Russian KB Swings
10 Lateral Box Step-ups (total)
100 M SA Farmer Walk (Same weight as KBS)
200 M Run
The Prep starts Monday (2/29)
JOIN US!
A. 16:00 EM0M
Min1: 3 TnG Power Snatch @ 65-75%
Min2: 20 Double Unders
B. 8:00 AMRAP
8 Thruster @ 95 / 65
8 Bar Facing Burpees
Rest 8:00
8:00 AMRAP
8 STO @ 95 / 65
8 TTB
*total reps / AMRAP recorded
See you at 6:45pm!
{Details}
A. 12:00 E2O2
2 Front Squats @ 85-90%
B. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: 3-5 Horzontal Pull-up
Min 3: Rest
C. 18:00 EMOM
Min 1: 3-6 WTD Dips
Min 2: :30 Hollow Body Plank
Min 3: Rest
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
3×5 Strict Dips (on boxes)
Join us Thursday evening at 6:45 for our Open Announcement watch party! BYOB and come hang out!
{Details Here}
A. 20:00 Build to 1 RM Power Clean and Power Jerk
B. 20:00 AMRAP
10 Power Snatches @ 75/55
10 OHS @ 75/55
10 Pull-ups
400 M Run
*rounds/reps recorded
“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” Norman Vincent Peale
A. 4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS
6:00 E202
Hang Power Snatch + Hang Snatch
10:00 E202
1 Snatch by feel
B. 21-15-9
Burpees over bar
DL @ 185 / 125
*Time cap 10:00
*Time recorded
C. Max Double unders in 2:00
*Reps recorded
“To give anything less than your best, is to sacrifice the gift.” –Steve Prefontaine
A. 18 Clean & Jerks
18 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
3 Clean & Jerks
3 Toes to Bar
M: 135 W: 95 lb
Partners alternate on each exercise one person works at a time. All athletes will complete all the reps.
The Open starts next week! Are you registered??
2016 CrossFit Open
A. 10:00 EMOM
3 SA KB Push Press / arm (light to moderate weight should be a struggle)
B. For Quality
400 M Run
25 Wall Balls @ 20/14
400 M Run
25 Russian KBS @ 24/16
400 M Run
25 Unweighted Lunges/ Leg
400 M Run
25 Slam Balls
C. 10:00 EMOM
Min 1: :30 Hollow Body Plank
Min 2: :30 Flutter Kicks
Join us this evening for Night Of Champions! BYOB and come cheer on your buddies!
A.16:00 E202
3 TnG Hang Power Cleans @ 65-75%
B. 5:00 AMRAP
8 Squat Clean @ 135/95
8 TTB
Rest 5:00
5:00 AMRAP
8 Power Snatch @ 115/75
8 Burpees
Rest 5:00
5:00 AMRAP
8 STO @ 95/65
8 Pistols (total)
*total reps / AMRAP recorded
“True happiness is… to enjoy the present, without anxious dependence upon the future.” –Lucius Annaeus Seneca
