**First 10-15 minutes of class reviewing Russian KBS and Push-ups**
Skill: Russian KBS and Push Ups
A. 12:00 alt. EMOM
Even – 5 Russian KBS
Odd – 5 Push-ups (:03 down, :03 up)
B. 5 Rounds
8 Burpees
12 DB Snatches @ 35/20 lb (Total)
200 M Run
“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 / Active Recovery Day
30:00 EMOM
1:00 – 5 Hip Power Clean @ 95 / 65
2:00 – 5 Superman to Hollow Twists
3:00 – 5 Push Press @ 95 / 65
4:00 – 5 Flutter Kicks / leg
5:00 – 200 M Run
Next Week: Spring Break Special!
Teachers & Students – Join us during Spring Break for a free week of class
March 16-20 @ 10:30 am
Spread the word!
{Details & Registration}
A.Snatch x2x8 @ 60% Rest :60
B. 2 Person Team Workout
4 Rounds
10 Push Press @ 95/65
10 CTB Pull-up
10 Front Squats @ 95/65
*Time recorded
*One person works at a time
*All athlete complete all 4 rounds
*Can’t move on to the next movement until the movement in front of it is finished
Join us at 6:45pm for the 15.3 Live Announcement Watch Party at CrossFit Austin
BYOB and bring a pal!
Re-Test
A. 1 RM OHS in 15:00
*Weight recorded
B.1 RM Strict Press in 15:00
C. “Grace”
30 Clean and Jerks
135/95
*Time recorded
*Time cap 10:00
“I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” –Peggy Fleming
A. 21:00 EMOM
Min 1 – 15 DU’s
Min 2 – 10 Total Step-ups
Min 3 – :20 L-Sit hang
B. 5 Rounds for quality
3 TGU / Side 15/10
6 Push-ups
9 Russian KBS 24/16
200 M Run
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” –Mario Andretti
Re-Test
A. Complex Max
1 Power Clean +1 Thruster+1 Hang Squat Clean
*Weight Recorded
B. 15:00 AMRAP (Whole Life Challenge Re-Test)
**800/400 M Run
5 Push-ups
10 Burpees
15 Reverse Lunges (Total)
20 Air Squats
25 Butterfly Sit-ups
30 Flutter Kicks (Total)
**You will only complete one 800 m Run or 400 m Run
*Reps Recorded
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.” –Henry Ward Beecher
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
A. 10:00 For Quality
Farmers Walk (one lap around the gym)
Bear Crawl (Rig distance)
10 Step-ups / leg (unweighted)
B. 3 Rounds
10 Walking Lunge / leg
10 SA KB PP / arm @ 16K/12K
10 Flutter Kicks
10 Burpees
*Time recorded
{The Prep} starts Monday (3.9)
Come join us!
Due to the deteriorating weather conditions and potential icy roads we’ve cancelled our Thursday AM Classes.
Our first class will begin at Noon tomorrow.
Please check in here and on our Facebook page for additional updates.
***UPDATE @ 9:30 am – Gym is open! Next group class is at 12:00 pm, but open gym is ready for you! -Gen