WOD 6/17
CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!
This event will also mark the beginning of our Friends&Family Event. During this event, CFA will host classes at 6:30am and 6:30pm on Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun! Click Here To Register!
Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Power Clean & Jerk x2x4@55-75%, x1x4@80-85% Rest 90 sec
B. RDL x6x3 Rest 1:00
6 Rounds:
100m Hill Skips for Height w/ walk back recovery
Foundations
Skill
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
A.
20:00 Minutes
10 Box Jump w/ Step Down
10 Push-ups
10 MB Deadlift
10 KB Swings
400 M Run
*Rounds recorded
CONGRATULATIONS to Liz Yankiver for competing and bringing home the bronze medal at this weekend’s Pan American Championship!!
Notes from this Saturday’s Snatch Skill Session!
| Foundations – AM | |
| Monica | 4 (mod) |
| Humberto | 2 |
| Tineke | 4 |
| Josh | 2 |
| Silas | 3.25 |
| Whitney | 2.5 |
| Performance – AM | |
| Jeff | 175 |
| Jamie | 90 |
| Jo | |
| Carlos | 115 |
| Mitch | 145 |
| Ken | 135 |
| Bigspoon | 175 |
| Sissy | 70 |
| MegO | 80 |
| Todd | 205 |
| Gwar | 135 |
| Ed | 115 |
| Page | 165 |
| Ballet | 135 |
| Jose | 115 |
| Ryan | 135 |
| Ruth | 35 |
| Red | 55 |
| Nelly | 55 |
| Melissa | 50 |
| Ray | 175 |
| Performance – PM | |
| Kevin | 150 |
| Josie | 65 |
| Patrick | 155 |
| Eric | 155 |
| Evan | 125 |
| Jon | 165 |
| Gabriel | 125 |
| Erica | 115 |
| Gil | 155 |
| Boone | 215 |
| ABC | 105 |
| Jake | 155 |
| Kat | 85 |
| AG | 225 |
| Coco | 75 |
| Evil | 95 |
| Kristin | 55 |
| Robert | 145 |
| Patrick | 165 |
| Chris | 155 |
| Can2 | 215 |
| Amber | 95 |
| Mr. T | 225 |
| Jillian | 95 |
| Sadie | 65 |
| Sanchez | 215 |
| KJ | 85 |
| Nicole | 85 |
| Eric | 145 |
| Foundations – PM | |
| Ed | 2.8 |
| Betsy | 2.8 |
| Sean | 3.2 |
| Madison | 2.8 |
| Lulu | 2.95 |
| David | 3.6 |
| Ana | 3.6 |
| Cassie | 3.8 |
| Amanda | 4.4 |
| Paul | 4.4 |
| Brennan | 4 |
| Sindy | 3 |
| Kellie | 4.5 |
| Joe | 3.1 |
| Chase | 5 |
| Esteban | 4.5 |
| Amy | 3.25 |