WOD 9/7

Level Two

“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
*The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Level One (Day 5)

Ring Dips

3:00 on/ 1:00 off
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds

I don’t compare ’em, I just catch ’em. -Willie Mays

Self Discipline
*Post thoughts to comments

– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move on Saturday is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time!
CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Am Results

Janice 261 MOD
Mike 229 RX
Nick 297 RX
Mego 98 MOD
Veronica 136 RX
Courtney 249 MOD
Jesse 174 RX
Mikey 229 RX
JV 223 MOD
Melicious 211 RX
Senator 174 RX
Chaz S
Kirk S
Erica 194 MOD
MG Jenny 171 MOD
Colleen 293 MOD
Tow Matt 246 RX
Can2 275 RX
9am 225 RX
Matthew 308 MOD
Ray 243 RX
Michael 200 RX
Ivan 210 RX
Noon Results
Stephen 210 RX
Ryan 240 RX
Zoom 193 RX
Jables 235 RX
PM Results
Geno 249 RX

312 RX

Kristin 238 RX
Coy 181 RX
Snookie 135 MOD
Mike DNF
Betsy 269 RX
Crash 169 RX
Winner 180 Rx
Kaz 250 Rx
Jeannette 217 (35 lb, 10 lb)
Anthony 152 rx
G 237 rx
Peter 210 rx
Stacey 356 rx
Jon 300 rx
Blake 277 rx
Sleeves 346 RX
Jesse 223 RX
Andy 177 MOD
Christy 222 RX
Tasha 185 RX
Mr. T 209 RX
Leigh 352 RX
Darlene 225 RX
AG 245 RX
Beast 177 (mod)
Schittone 194 RX
Cat 206 RX
Liz 192 RX
Level One
Maggie 5
Elizabeth 4 + Run
Jenna 6 + Run
Rhea 5 + Run
Tony 3 + Run
Josie 4
Shane 5
Caitlyn 4
Jewels 6 + PU


Aaron 6+Run
Jonathan 4
Lake Front Bootcamp
Renee & Josh 4+burpees
Justin & Travis 4+burpees
Kendra & Lisa 3+flutter kicks
Jill & Liz 3