Active Recovery / Make up Day
A1. DL x20x2 @ 30%
A2. DB Floor Press x20x2
B.
Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M
*Relay Style
*Time Recorded
A. 3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs
– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”
Scaled
3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks
– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round
Pre-Test Scores >>> Click Here
Folks! Saturday, August 8 @ 10:00 am || Free Community WOD || Bring your friends!
A. In 10:00
1 RM Power Clean to Strict Press
*weight recorded
B. In 20:00
2 RM Back Squat
*weight recorded
C. Skils Challenge
Max Handstand Walk
Max L-Sit Hang
Max Double Unders
*3 attempts are allowed for each movement
*Distance, Time, Reps Recorded
Scaling
B. Box Squats
C. – Lateral Walks or holds
– Knee Tuck hold
– Singles unders
Pre-Test Scores >>> Click Here
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” Buddha
Active Recovery / Make up Day
A1. 1/2 Single Arm KB Press x3/arm
A2. RDL x10x3 @ 65-135 lb
B. 3 Rounds for quallty
10 Lateral Band Step-overs
10 Step-ups / leg
10 Double Unders
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
“Respect for ourselves guides our morals, respect for others guides our manners.” –Laurence Sterne
It is so exciting for us to see so many of our folks getting out into the community to compete! Great job on all your accomplishments CFA! Keep up the great work!
We had a huge crew of folks come out to join us for Murph Day 2015 – Congrats to everyone who participated!
Good Luck to August Competitors!
Leah Alter has qualified for the Masters World Cup of Weightlifting and will be competing on August 12th!
Congratulations to these PRs!
Leah Alter: 49K (108 lb) Snatch
Jose Gonzalez: 110 lb Snatch
Leigh LeGare: 255 lb Front Squat
Emily Keisler: 190 lb 2 RM Back Squat
Bianca Moncada: 195 lb 1 RM Back Squat
Alex Janss-Garza: 130 lb Snatch
Matt Milldrum: 300 lb Front Squat
Chandan Singh: Up 10 lbs on his Front Squat and 20 lbs on both his Back Squat & Clean
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
If we missed anyone please be sure to shoot us a message. If you have an event coming up in August, let us know!
Contact info@crossfitaustin.com with your competition details!
A. 1 RM Power Snatch
*Weight Recorded
B. Rx
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
*20:00 Cap
*Time Recorded
B. Scaled
600 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
400 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
*20:00 Cap
*Time Recorded
– Snatch weight should be something that can be completed in 2 sets or less / round
– Pull-ups can be scaled with bands or jumping
**Previous Test Scores >>> In Comments
“If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” –Pat Riley
2-3 Person teams (if 3 person team 2 of the teammates will work at the same time on part A.)
A. 6 Rounds
Run 600 Meters
50 Double-Unders
10 Thrusters 95/65 lbs
*One partner works at a time alternating rounds, each partner will complete 3 rounds
*Make sure Thruster weight can be completed in 2 sets or less.
Cap 20:00
When the running clock hits 30:00, perform the following…
B. For time:
50 Shoulder to Overhead 95/65 lbs
100 Front Squats 95/65 lbs
150 Burpees
*Split work / reps anyway you see fit
The Prep Starts Monday
REGISTER HERE
A. 10:00 EMOM
3 Deadlift @ 60-65% of 1 RM
B. 4 Rounds for Quality
5 Power Cleans
10 Front-Racked Reverse Lunges
15 No Push-up Burpees
**FR Lunge & PC must be the same weight**
*Weight Recorded
A. 3 Rounds for quallty
10 SA KB OVHD Lunge (5/ leg & hand, Light KB)
10 Kip Swings on the Bar
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
**10-15 Minute of Pull-up Progression Work**
B. 10:00 AMRAP
5 Pull-ups
10 Step-ups 24/20
15 Double Unders
*Round + reps recorded
Only a few spots left!
[REGISTER HERE]
A. In 20:00
Clean + C&J x 1+1
(rest 10 seconds between singles) x 8-10 sets
B. In 15:00
Back Squat x2x6 by feel
C. In 10:00
Strict Press
5-4-3-2
*increase each set from last week
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi
