WOD 12/27
Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12
Take Ten Minutes to build to a technical 5 rep max in the Push Press
*Post notes to comments
then…
5 Rounds
1 Power Clean
5 Push Press (@ 90% of skill session weight)
10 Burpees
Rest appx 2:30 Minutes
*First :90 active rest practice spidermans, and hollow rocks
*Last :60 total rest
*Weight and best split time recorded
You don’t get older, you get better. -Shirley Bassey
Common Barefoot Running Injuries
Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount
Christmas Eve Morning Crew
Christmas Eve Noon Crew
| AM Results | |
| Andrew | 0:58 (75lbs) |
| Tannifer | 0:47 (45lbs) |
| Gena | 0:37 (80lbs |
| Nick | 0:26 (120lbs) |
| Melicious | 0:42 (75lbs) |
| Rob | 0:26 (120lbs) |
| Kirk | 0:29 (120lbs) |
| Ray | 0:27 (95lbs) |
| Liz | 0:41 (95lbs) |
| C.C. | 0:50 (45lbs) |
| Noon | |
| Banton | 0:44 (85lb) |
| David | 0:31 (120lb) |
| Kristin | 0:38 (70lb) |
| Colleen | 0:37 (45lb, Sprawl) |
| Cody | 0:34 (110lb) |
| Claire | 0:32 (35lb) |
| G | 0:34 (55lb) |
| PM Results | |
| Jeanette | :45 (35lbs) |
| Chappy | :40 (60lbs) |
| Stacey | :25 (95lbs) |
| Blake | :31 (165lbs) |
| Chris | :36 (145lbs) |
| Boone | :29 (135lbs) |
| Jerry | :26 (120lbs) |
| Carissa | :31 (70lbs) |
| Darlene | :44 (65lbs) |
| Zoom | :42 (50lbs, sprawls) |
| Megan | :50 (60lbs) |