A. 15:00 E3O3
Min1: 4-6 Strict Chin-ups
Min2: :30 Handstand Walking
Min3: Rest

B. 15:00 AMRAP
400 M Run
15 Horizontal Pull-ups

Extra Credit
3 Rounds
6 DB Rows / arm
10 Barbell Curls
20 Band Pull-aparts

**Want a chance to win a FitBit? Come to class Saturday! >>> Details

“There is only one corner of the universe you can be certain of improving, and that’s your own self.” –Aldous Huxley

A. In 15:00
In 5-7 Sets work to a Challenging Weight in
Snatch Deadlift + Snatch

B. 8:00 AMRAP
30 Double-Unders
15 Toes-to-Bar
*Reps recorded

C. 9:00 E303
20 Walking Lunges with Kettlebells
10 Bent Over Double Arm KB Rows
*24/16 kg KBs in each hand
*Total not per limb on both exercises

“The ultimate dream in life is to be able to do what you love and learn something from it.” –Jennifer Love Hewitt

9:00 am Class:

8 Rounds
10 Power Clean @ 135/95
200 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded

10:00 am – Free Community WOD!

Current Members – Bring a friend!

New folks – Meet a friend!

REGISTER HERE

A. In 16:00
4 Rounds
4-6 Strict Pull-ups @ 40X0
:30 Bottom of Back Squat Hold
B. 5 Rounds for Quality
:30 OVHD Hold @ Press 1 RM
100 M 1 Arm Farmers Walk
(Switch hands at turnaround)
10 KB Front Rack Walking Lunges (total)

Extra Credit
3 Rounds
6 DB Row / arm
12 Barbell Curls
20 Band Pull aparts

Join us tomorrow morning at 10:00 am for our Free Community WOD!

(Details & Registration)

A. 15:00
Double Under Practice / Progression

B. 10 Rounds
3 DL @ 60-65%
6 Horz. Pull-ups
12 Double Unders

“I’ve always tried to go a step past wherever people expected me to end up.” –Beverly Sills

A. In 16:00 complete:
8 sets of
2 Jerks
*any style of jerk is permitted

then

1 set of 10 reps @ 60-70% of 1 rm Press

B. in 12:00
Front Squat  x1x8
*Build up to 90-95% of 1 RM in 8 sets

C.3 Rounds
:30 Box Step-Overs with Barbell (115, 20”/75, 16”)
:30 Rest
2:00 Front Loaded Band Step Overs
:60 Rest

“Follow your dreams, work hard, practice and persevere.” -Sasha Cohen

A. 12:00 E202
Min1: 3-4 Strict TTB or KTE
Min2: :30 WF Handstand Hold

B.24:00 AMRAP
200 M Run
10 CTB Pull-ups
200 M Run
10 Deficit Push-ups
200 M Run
10 DB Step-ups/leg

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” –Aristotle

Thanks to everyone who joined us for MURPH Day 2015!

A. In 10:00
Hip Snatch + Snatch x 5 sets
*by feel

B. 10:00 E202
Back Squat x4x5
increase 3-5% from last week

C. 10:00 AMRAP
5 Hang Squat Cleans @ 135/95
7 Bar-Facing Burpees
*round + reps recorded

“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” –Golda Meir

Put on your red, white, & blue and join us for MURPH 2015! BBQ/Potluck after the 10 am heat!
{See you there!}

**There will be no afternoon open gym today. CrossFit Austin is closing at 1:00 pm. Enjoy your holiday weekend!

A. 3 Rounds for Quality
10/leg  Lateral Band Step-overs
10/leg  DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

B.12:00 Alt. EMOM
Min 1- 2 TnG Squat Cleans @ 145/100 (:10 hold in Bottom position on rep 2)
Min 2- :30 L-Sit Hold

C. 10:00 AMRAP
50 M Sled Drag
20 Russian KBS

Last Day to Register for MURPH!

{Annual 4th of July Murph Day + Potluck/BBQ}

Don’t forget your weighted vest!