Put on your red, white, & blue and join us for MURPH 2015! BBQ/Potluck after the 10 am heat!
{See you there!}
**There will be no afternoon open gym today. CrossFit Austin is closing at 1:00 pm. Enjoy your holiday weekend!
A. 3 Rounds for Quality
10/leg Lateral Band Step-overs
10/leg DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
B.12:00 Alt. EMOM
Min 1- 2 TnG Squat Cleans @ 145/100 (:10 hold in Bottom position on rep 2)
Min 2- :30 L-Sit Hold
C. 10:00 AMRAP
50 M Sled Drag
20 Russian KBS
Last Day to Register for MURPH!
{Annual 4th of July Murph Day + Potluck/BBQ}
Don’t forget your weighted vest!
A. 15:00
Hand stand / Handstand walk Practice
B.5 Rounds
200 M Run
50 Double Unders
20 Front Rack Walking Lunges (total) 95/65
LAST DAY to register for MURPH >>>>> Friday, July 3rd
CrossFit Austin is closing early on Friday >>>>> Closed at 1:00 pm
New Blog post by Coach Wes >>>>> Welcome to July
“Quality is not an act, it is a habit.” –Aristotle
CrossFit Austin will be closing at 1:00 pm on Friday, July 3rd
{Regular morning schedule}
Get out and enjoy the sun!
*Regular Saturday Classes have been cancelled due to our event*
Join us Saturday morning for our Annual Murph Day + Potluck/BBQ!
{Check It Out}
A. 12:00 E202
Strict Press
5-5-5-3-3-3-3
*build from 50% up to 85-90% of 1 RM
*All sets of 3 should be at the same weight
B. Back Squat x1x8 rest :60 – 2:00
*Build up to 90-95% of 2 RM in 8 sets
then..
Max Reps of Back Squat @ 80%
C. 12:00 EMOM
1-2 DL @ 60-65% of 1 RM
“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln
A. In 16:00 complete:
8 sets of
1 Push Press + 1 Jerk
*any style of jerk is permitted
B. 3 Rounds
20 Burpees over bar
15 Push Press @ 95/65
*Time recorded
“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” –Nelson Mandela
A. In 10:00
Back Squat x3x6 @ 75-85%
*Weight recorded
B. 5 Rounds
In 4:00 Minutes
600 M Run
4-7 Strict Pull-ups
Rest 1:00
*Goal is to be consistent on the runs, try to maintain a steady effort don’t hit the redline.
“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.” –Clint Eastwood
2 Person Teams
2 Rounds
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
*One teammate completes all of the row on round 1, the other teammate completes all of the row in round 2
*Remaining Reps can be split anyway you see fit in each round
NEXT WEEK! Break out your best red, white, & blue and join us on July 4th for MURPH Day 2015 // Potluck BBQ
A. 20:00 EMOM
M1 – :15 – :30 Overhead Hold @ 1 RM Strict Press
M2 – Max L-Sit Hang
M3 – 10 -15 Double Unders
M4 – :15 Hollow Hold
B. 4 Rounds
15 Russian KB Swing @ 24K / 16K
12 Box Jump Step Down @ 24/20
9/arm Single Arm DB Push Press @ 35 / 20
Join us for Murph Day 2015 on July 4th
A. 3 Rounds for Quality
10/leg Lateral Band Step-overs
10/leg DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
B. 800 M Run
12 Front Squats @ 145 / 100
9 CTB Pull-ups
600 M Run
9 Front Squats @ 145 / 100
7 CTB Pull-ups
400 M Run
6 Front Squats @ 145 / 100
5 CTB Pull-ups
*Total Time Recorded
Join us on Saturday morning {6.27} for our Free Olympic Weightlifting Open Gym
9:00 – 11:00 am || Register Here
