A. 12:00 E2O2
3 Push Press @ 80-85%
B. 18:00 EMOM
Min 1: 3-6 Dips
Min 2: 2-3 Weighted Pull-up
Min 3: Rest
C. 18:00 EMOM
Min 1: 3-6 Strict TTB
Min 2: :30 Hollow Body Plank
Min 3: Ring L-Sit Lifts
“Change is the law of life. And those who look only to the past or present are certain to miss the future.” –John F. Kennedy
A. 2K Row Relay w/ a partner alternate every 250 m.
B. 30:00 AMRAP
400 M Run
30 DUs
21 KB Swings @ 24/20
12 Box Jumps / Step-ups @ 24/20
*Total reps recorded
“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” –Lee Haney
A. In 20 minutes build to a Max:
Hang Power Clean + Front Squat + Jerk
B. 50 DU Buy in
7 CTB Pull-ups
21 Thruster
6 CTB PUll-ups
15 Thruster
5 CTB Pull-ups
9 Thrusters
4 CTB Pull-ups
50 DU Cash Out
M: 95 W: 65
*Time recorded
Extra Credit
10:00 EMOM
2 Muscle-up transitions
or
Kip Ring Dips x4-7×3
**Join us this Friday for Night of Champions!**
{Details & Registration}
Looking for something special to do with your Valentine?
Join us for CrossFit Austin’s Annual Sweat with your Sweetheart WOD!
Whether it’s your husband, wife, fiancé, girlfriend, boyfriend, brother, sister, best friend, random person you met on the way….doesn’t matter to us! Grab a partner and lets get sweaty!
{The couple that sweats together, stays together…}
Saturday, February 13th @ 10:00 am
Free Class open to the public!
Non-members, members and loved ones can sign up for this fun and free event here! Regularly scheduled group classes on Saturday (2/13) have been replaced by this event, so be sure to follow the registration link to participate. Workouts will be designed for all ability levels, making this is a great time to spread the word and come in for a fun workout!
**9:00 am group class cancelled – Open gym will be available**
A. Not for Time
25 DLs @ 50%
25 Step-ups @ 24/ 20
20 DLs @ 50% +10 lb
20 Step-ups @ 24/ 20
15 DLs @ 50% +20 lbs
15 Step-ups @ 24/ 20
10 DLs @ 50% +30 lbs
10 Step-ups @ 24/ 20
*step-ups are / leg
B. 5 Rounds
10 Push-ups
5 Ring L-Sit Raises
**Don’t forget! 9:00 am class has been cancelled tomorrow (Sat. 2.13) Join us at 10:00 am for our Sweat with your Sweetheart WOD!
A. 3 Rounds Not For Time
3-5 CTB Pull-ups
30 Double Unders
B. 400 M Run
21 Clean to OVHD @ 115/75
21 DU
400 M Run
15 Clean to OVHD @ 115/75
15 DU
400 M Run
9 Clean to OVHD @ 115/75
9 DU
*Time Recorded
A. 18:00 EM0M
Min 1: 2 Front Squats @ 85%
Min 2: 5 Horz. Ring Rows
Min 3: Rest
B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of clean
Min 2: 3-5 Deficit Push-ups
Min 3: Rest
C. 20 Strict TTB
***Need some tips on TTB?? Check out our Blog for the Movement of the Week series from last week!
Extra Credit
9:00 E3O3
Toe Nail Muscle-up Transitions x5x3
or
3×5 Strict Dips (on boxes)
“The road to success is not easy to navigate, but with hard work, drive and passion, it’s possible to achieve the American dream.” –Tommy Hilfiger
A. Build to a 2 RM Snatch
B. 50 Cal Row
40 TTB
30 Wall Balls 20/14
20 CTB Pull-ups
10 Power Snatches @ 80% of today
*Time Recorded
“Exercise should be regarded as tribute to the heart.”-Gene Tunney
A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00
B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM
C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded
Extra Credit:
10:00 EMOM
2 Muscle-up transitions
or
Kip Ring Dips x4-7×3
“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus
A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit
**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up
or
Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM
*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!
Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
