A. Jerk x2x6 @ 80-85% Rest 2:00-3:00
B. Press x3x5 by feel
*100% successful reps
C. Back Rack Walking Lunges x8/leg x3 Rest 2:00
“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker
Skill Work: Hang Squat Clean & Pull-ups
A. 5 Rounds
5 Hang Squat Clean @ 135/95
10 CTB Pull-ups
*time recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 10:00 EMOM
1-3 TnG Power Clean to OVHD @ 135/95
B. Snatch DL x2x5 @ by feel
Rest :90 – 2:00
4 Rounds
10 Push-ups
20 Sit-ups
50 DUs
400 M Run
*Time recorded
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open.” – Martha Graham
A. 5 Rounds
6 TGU 12K / 8K
:60 Plank Hold
Rest :60
B. 4 Rounds for quality
15 DL @ 50-60%
30 Double Unders
Grab a partner or come meet someone new! Join us tomorrow for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
THE PREP STARTS MONDAY 2.16
>>>GET STARTED {HERE}
A. Fran
21-15-9
Thrusters
Pull-ups
M: 95
W: 65
*Time Recorded
Saturday 2.14 || 10:00 am
*Free and Open to All*
{Details & Registration}
A. 16:00 E2O2
3 Snatch @ appx. 70% (Full Squat)
B. Snatch DL x2x5 @ 100-110% of best snatch Rest 2:00
C. DB Reverse Lunge x6 / leg x 3
Extra Credit:
Accumulate 200 seconds in a L-sit hang
“Great things are done by a series of small things brought together.” –Vincent Van Gogh
We want to give a shout out to some of CFA’s Badass Babes who have recently competed! Congratulations on your hard work and amazing efforts ladies!
Lindsey Guelde competed in The Fittest Games on January 31st.
Lindsey PR’d her Power Clean at 195 lbs and she ran her 800 m sprint in 3:04.
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Leigh LeGare & Stacey Magnesio and Heather Rogers & Kat Bevel competed in A League of Their Own, a women’s only competition, on February 7th. Leigh and Stacey killed it finishing 4th over all in the competition. Kat and Heather made a huge jump in the final two workouts from 18th to finish strong in 12th. They destroyed the 2 minute Max effort Pistol WOD finishing 4th with 83 total reps.
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Are you competing? Let us know!
Contact info@crossfitaustin.com with your competition details!
A. Partner WOD
3 Rounds
10 Jerks @ 95 / 65
2:00 AMRAP
Alt. w/ Partner
3 Box Jumps 24/20
3 Kip Pull-ups
Rest 2:00
*Both partners complete 10 jerks together then, alternate partners for 2 minute AMRAP, then 2:00 rest – repeat!
B.
40 Ring Rows
60 Tic Tacs 25/15
*For quality, rest as needed, complete the exercises in any fashion you wish
“The game has its ups and downs, but you can never lose focus of your individual goals and you can’t let yourself be beat because of lack of effort.” –Michael Jordan
A. 15:00 EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. Front Squat x2x5 @ 80-85% Rest 2:00
C. 1 Mile Run
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
