Partner WOD
On a running clock
A. 1K Row (Partner 1)
50 C&J @ 135 / 95 (split any fashion)
1K Row (Partner 2)
15:00 Cap
rest until 20:00 mark and then…
B. 40 Burpee Box Jump-Overs (24″/20″)
50 Toes to Bar
40 Burpee Box Jump-Overs (24″/20″)
*for time, split reps however you see fit
15:00 Cap
**Extra Credit**
Strict Pull-ups x4-6×3 Rest 2:00
(use a band if needed, reduce band tension or add weight if you reach 6)
A. Behind Neck Strict Press x8x4 Rest 1:00
B. Bamboo Bar Hold accumulate 2:00
C. 5 Rounds
50 M SA Farmers Carry / Arm 24/20
10/leg Lateral Box Step-ups
5 DL @ 225/155
Early Bird Registration closes Tuesday! Better get on it folks!
A. 15:00
Kip Swing / TTB Progression / skill session
B. 5 Rounds
2:00 AMRAP
20 Wall Balls @ 20/14
15 Ball Slams
10 Box Jumps 24/20
2:00 rest
**Extra Credit**
1.5 Mile Run
“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.” –Charles R. Swindoll
A. 15:00 E303
Front Squat x2+1×5 :02 Pause + Normal tempo, by feel
Partner Strict Pull-ups x5x5 @ 30X0 (partner assists just enough to ensure athlete completes rep)
B. 10:00 E202
Power Jerk + Split Jerk x1+1×5
*Hold Split Position for :02
C. 10:00 E202
Clean + Power Clean x2+1×5 @ 75-80%
**Extra Credit**
Barbell Curls x8-12×3
“When you are content to be simply yourself and don’t compare or compete, everybody will respect you.” –Lao Tzu
It is so exciting for us to see so many of our folks getting out into the community to compete! A few of our own #badassbabes did some serious work in August we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Leah Alter KILLED it at the Masters World Cup of Olympic Weightlifting. She got 1 kilo meet PR on Snatch at 47k/103lb and a 4k legit PR on C&J at 67k/148lb. I went 4/6 & 3/3 on C&J! Congrats Leah!
Bianca Moncada, Caitlin Coover, Christina Gustavson, and Nicole Seltman competed together in the Iron Belle taking 6th overall (out of 20 teams) and 2nd in the Weightlifting portion! There were several PRs along the way and a whole lot of fun! Leah was actually able to be there to help coach this team of lovely ladies through their day along with several other members who were there to cheer them on. We LOVE the teamwork and support here!
Holy PR city you guys! These are the numbers from the board. Great work!
Jose- 110# Snatch || Wes – 200k (440 lb) Back Squat || Josh H. – 355# Front Squat – 352# Behind the neck Jerk – 400# High Bar Back Squat
Leigh – 255# Front Squat || Tim – 425# Front Squat – 2k Row @ 6:59 || Page – 150# Power Snatch || Carrie – 150# Power Clean
Emily – 200# 2 RM Back Squat || Kim – 135# Squat Clean – 130# OVHD Squat :02 hold – 135# Split Jerk – 125# Power Clean
Jeremy – 305# 2 RM Back Squat || Leah – 49k (108 lb) Snatch – 67k (148 lb) Clean & Jerk
Bianca – 195# 1RM Back Squat – 155# 1 RM Clean || Caitlin – 180# Front Squat || Chandan – up 20# Back Squat – up 10# Front Squat – up 20# Clean
Bev – 65K Front Squat || Janss – 130# Snatch || Matt 300# Front Squat || Brian – 175# Power Clean || Kiehl – 225# Jerk
Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com
A. 15:00 of
Handstand Push-up Progression / skill session
B.30:00 EMOM
Minute 1 – 6 Burpees
Minute 2 – 8 Push Press @ 115 / 75
Minute 3 – 10 DB / KB Walking Lunges @ 24K / 16K (total)
*Goal is to keep each interval under :30
“Good things do not come easy. The road is lined with pitfalls.” –Desi Arnaz
A.
In 15:00
Close Grip OHS x3x5 w/ :03 pause in the bottom
B.
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
12 Ring Rows
rest :60
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
12 Ring Rows
rest :60
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
Make up Day / Recovery Day
or
Team Workout
4 Rounds
15 KBS @ 24K/16K
400 M Run
*Each teammate completes 4 rounds in a relay fashion
*time recorded
Weightlifting 101 Starts Tuesday!
Test 7
21-15-9
Deadlift @ 225/155
Handstand Push-up
*time recorded
Scale 1
21-15-9
DL @ 185/125
8 – 7 – 6 – 5
HSPU
Scale 2
21-15-9
DL @ 115/75
Seated DB Press
The Prep Starts Monday!
