A. In 12:00
Hip Squat Clean + Hang Squat Clean + Squat Clean x1+1+1 x5
*build to a challenging weight
*Weight Recorded
B.E:90 O:90 {every :90 on the :90}
DL x2x6 @ 85% of 3 RM
C. 5-4-3-2-1
Power Clean
Front Squat
Back Squat
Broad Jump
M: 165-205 W: 105-135
*Time recorded
*Pick a weight roughly 80% of you 1 RM squat clean
“The best way to predict the future is to create it.” –Peter Drucker
2 Person Teams
25:00 AMRAP
400 M Run
Max Rounds of “Nate”
2 MU
4 HSPU
8 KBS @ 32K/24K
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded
*Scaled Version”
2 Person Teams
25:00 AMRAP
200-400 M Run
Max Rounds of “Nate”
2 CTB Pull-ups (any style)
4 L-Sit DB Press
8 KBS @ weight of your choice
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded
Next Saturday! Bowling with “G-Love & The Special Sauce”
A. 3 Rounds for Quality
10 Goblet Squats
10 Russian KBS
10 Goblet Reverse Lunge (total)
B. 3 Rounds
500 M Row
2:00 Rest
400 M Run
2:00 Rest
*85-90% effort
C. 4 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest
Don’t miss out on an awesome event for a great cause!
Spring Cleaning Clean and Tire Flip Contest
Hosted by CrossFit Austin
Benefiting GingerCare
[What]
Spring Cleaning will feature two individual events.
1. 1 rep max Clean
2. Max tire flips in 1:00.
Each athlete will be scored and ranked in each workout according to total weight lifted, Sinclair Formula (weight lifted relative to body weight), and total tire flips completed. The athlete’s with the lowest overall rankings in their respective divisions will be declared Champion!
[When]
May 9th, 2015 9 AM – Noon
[Where]
CrossFit Austin
8708 S. Congress Ste. C300
Austin, TX
[Registration]
30 Male Spots Available [20 Rx, 10 Scaled]
30 Female Spots Available [20 Rx, 10 Scaled]
We will also be offering a Mens and Womens scaled division with lighter tire flip weights.
[Entry Fee]
$60 – A portion of the proceeds will be donated to GingerCare.
We will also be accepting free will donations for GingerCare online and at the event
[About GingerCare]
GingerCare specializes in matching homeless pets with the elderly in a mutually beneficial relationship that allows for stimulation and companionship amongst both, all while providing the necessary medical care for the pet. This is to include regular visits by a veterinarian or technician whom helps to assist and educate the client in caring for their pet. When the client can no longer properly care for the animal, GingerCare aids in the intake process in order to prepare the pet for a new home.
A. 6 Rounds
:06-:10 CTB Hold
3-5 Kip HSPU
Rest :90-2:00
B. 5 Rounds
6 TTB
9 Split Jerks @ 115/75
12 Double Unders
*Time Recorded
*15:00 Cap
**Extra Credit**
3 Rounds
8 DB Bent Over Rows
8 DB Curls/arm
Rest 2:00
*Last 2 reps of each set should be tough
A. 10:00 E2O2
Hip Squat Clean + Hang Clean x1+1×5
B. Low Bar Back Squat to box x3x5 @ 80%
C. 3 Rounds
6 KB Front Rack Reverse Lunge /leg
6 RDL @ 55-65% of DL 3RM
12 Super Mans
*rest as needed
A. 12:00 Alt. EMOM
Min 1 – :10 WF Handstand Hold
Min 2 – Rower Pike Up: 3 reps @ 3333
Min 3 – Strict Ring Dip: 3 reps @ 33X1
*If you have muscle-ups muscle-up in to the first rep
B. 12:00 EMOM
3 Kip CTB Pull-ups
5 KBS @ 24/16
5 Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute
***Coach Wes outlines this cycle of training >>> [Get the details]
***Join us for a CFA Outing >>> [Check it out]
“Every successful individual knows that his or her achievement depends on a community of persons working together.”-Paul Ryan
A. 10:00 E202
Hip Snatch + Hang Snatch x1+1×5
*:02 Pause in the receiving position of each rep.
*Goal is to receive bar as low as possible
B. 10:00 E202
Front Squats x2x5 Rest
*Rep 1 @ 24X1
*Rep 2 @ normal tempo
C. 6 Rounds
4 TnG PC @ 165, 105
6 Burpees
100 M Shuttle (25m x 4)
*Time Recorded
*Cap 10:00
Test Day 3 – Team Test
20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge @ 45 / 25 lb plate
*Complete Congo Style, each teammate jumps onto the rower as soon as the teammate in front of them is off and must wait for the teammate in front of them to complete the next movement before they can move on.
**Scaled Version**
20 Calorie Row
30 Burpees (Scale to no push-up burpees)
30 Two-arm DB GTO (use a weight you can complete in 4-5 sets)
30 TTB (Complete on Rings or Complete 30 abmat sit-ups)
100 FT Walking Lunge (use a weight that you can keep extended over your head throughout the 100 FT)
*Complete Congo Style Teammate jumping onto the rower as soon as the teammate in front of them is off.
Free Community WOD @ 10:00 am! Bring a friend and let’s have some fun!
{Details & Registration}
Active Recovery Day
A. Hip Power Snatch + Hang Power Snatch x2+1×5 by feel
B. 4 Rounds for quality
6 Front Squats @ 135/95
8 Push-ups
100 M Sled Drag
Registration Opens at 10:00 am sharp!
{Details}
