Announcements

**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

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

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

1 Week Left to Register!

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