WOD 10/27

Level Two
Snatch Review

A1. Row sprint intervals :30×5 @ 100
Rest :60
A2. Push-ups x6-8 x 5
Rest :60
B1. Airdyne Sprints x:30 x5 @ 100%
Rest :60
B2. Power Snatch x3x5
Rest :60
*Avg cals on the bike and rower recorded separately

Level One (Day 3)

Back Squat

A1. Back Squats x5x3 @32×1 
*Rest :30
A2. Seated DB Ext. Rotation x10-12×3
*Rest :60
B1. DB Press x6-8×3
*Rest 1:00
B2. RDLs x4-6×3 @4111
*Rest 1:00
C. Ab exercise of choice x30 reps


*Post thoughts to comments

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk or email her a picture!
– – Monday is Halloween!!! You know we won’t pass up an opportunity to throw on a costume, so come get your freaky/fancy/scary/funny/awkward on with us while doing the day’s WOD!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.

Level 1 – AM
Becky S
Valyn S
Christina S
Bubbles S
Ruth S
Laura S
Jordan S
Kelley S
Haley S
Sarah S
Charlie S
Chris S
Jordan S
Albert S
Melanie S
Level 2- AM
Janice 9/11
Turk 17/22
Mad Dog 7/11
Mikey 17/20
J.V. 7/10
MGJ 7/15
Caitlyn 9/12
Cindy 7/10
Tristy 12/18
9AM 13/15
Sherman 14/19
Bork 7/15
Jenna 7/12
Emily 7/11
Jesse 11/14
Eric 14/19
Bryan 12/18
Cody 14/25
Jenny 7/12
Paddy 16/17
Kirk S
Level1 – 12P
Anita S
Chapel S
Meredith S
Martin S
Level 1 – PM
Mimi S
Chris S
Cory S
Sid S
Brenda S
Margarita S
Jennifer S
Paddy Ice S