A.Snatch x2x8 @ 60% Rest :60
B. 2 Person Team Workout
4 Rounds
10 Push Press @ 95/65
10 CTB Pull-up
10 Front Squats @ 95/65
*Time recorded
*One person works at a time
*All athlete complete all 4 rounds
*Can’t move on to the next movement until the movement in front of it is finished
Join us at 6:45pm for the 15.3 Live Announcement Watch Party at CrossFit Austin
BYOB and bring a pal!
Re-Test
A. 1 RM OHS in 15:00
*Weight recorded
B.1 RM Strict Press in 15:00
C. “Grace”
30 Clean and Jerks
135/95
*Time recorded
*Time cap 10:00
“I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” –Peggy Fleming
A. 21:00 EMOM
Min 1 – 15 DU’s
Min 2 – 10 Total Step-ups
Min 3 – :20 L-Sit hang
B. 5 Rounds for quality
3 TGU / Side 15/10
6 Push-ups
9 Russian KBS 24/16
200 M Run
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” –Mario Andretti
Re-Test
A. Complex Max
1 Power Clean +1 Thruster+1 Hang Squat Clean
*Weight Recorded
B. 15:00 AMRAP (Whole Life Challenge Re-Test)
**800/400 M Run
5 Push-ups
10 Burpees
15 Reverse Lunges (Total)
20 Air Squats
25 Butterfly Sit-ups
30 Flutter Kicks (Total)
**You will only complete one 800 m Run or 400 m Run
*Reps Recorded
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.” –Henry Ward Beecher
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
A. 10:00 For Quality
Farmers Walk (one lap around the gym)
Bear Crawl (Rig distance)
10 Step-ups / leg (unweighted)
B. 3 Rounds
10 Walking Lunge / leg
10 SA KB PP / arm @ 16K/12K
10 Flutter Kicks
10 Burpees
*Time recorded
{The Prep} starts Monday (3.9)
Come join us!
Due to the deteriorating weather conditions and potential icy roads we’ve cancelled our Thursday AM Classes.
Our first class will begin at Noon tomorrow.
Please check in here and on our Facebook page for additional updates.
***UPDATE @ 9:30 am – Gym is open! Next group class is at 12:00 pm, but open gym is ready for you! -Gen
3 Person Team “Jackie”
Complete the following congo-line style in teams of three, with each partner completing the following
A. 1000 M Row
50 Thrusters @ 45
30 Pull-ups
*team time recorded
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. Partners may only advance to the next station once the person ahead of them has completed the task and moved to the next station.
4:30 pm: No group class – Open Gym is available
5:30 pm: No group class – Open Gym is available
6:30: Regular Group class & Open Gym – No Olympic Lifting
We will not be hosting a watch party for the Open this evening as there is a live event here in Austin!
A. OVHD Squat x2x6 @ 80-85% Rest :90- 2:00
B. Press x3x5 by feel Rest :90- 2:00
C1. HSPU x3-5×4 Rest :60
C2. Horz.Ring Rows x3x4 Rest :90
“A genuine leader is not a searcher for consensus but a molder of consensus.” –Martin Luther King, Jr.
Skill Work: TnG Power Snatch, Pull-ups, and Double Unders
A. 5 Rounds
3 TnG Power Snatch @ 135/95
5 CTB Pull-ups
30 Double Unders
*Time Recorded
“When you feel life out of focus, always return to basic of life……breathing, NO BREATHE, NO LIFE” – Mr. Miyagi
Check out our March Athlete of The Month
{Tariq “Mr. T” Baig}
