Partner Workout
30 Bar Facing Burpees
20 PC to OVHD 135 / 95
15 CTB Pull-ups
20 PC to OVHD 135 / 95
30 Bar Facing Burpees
*Each exercise must be completely finished by each athlete until athletes move to the next exercise
A. 3 Rounds
10 KBS Swings 24/16
30 Double Unders
200 M Run
Rest 2:00
B. 5 Rounds
10 Hollow to Superman
Farmer Walk (Heavy, one lap around the gym)
*Rest as needed
“Correction does much, but encouragement does more.” –Johann Wolfgang von Goethe
Scores:
A. 20:00
Kip Pull-ups
Progressions/ Work / Practice
B. Karen
150 Wall Balls
*For time
“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” –Thomas Carlyle
scores:
A. 16:00 E2O2
3 Clean & Jerk @ appx. 70% (not TnG)
B. Front Squat x2x5 @ 80-85% Rest 2:00
C. Extra Credit
Accumulate 200 seconds in a L-sit hang
“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt
A. Partner Interval
3 Rounds
10 Power Snatches @ 95/65
500 M Row
*One partner works at a time. Both partner will complete 3 rounds
*Team Time Recorded
B. 25 Strict Chin-ups / Pull-ups
20 Push-ups or Handstand push-ups
100 Double Unders
*For quality, rest as needed, complete the exercises in any fashion you wish
“Nothing ever becomes real till it is experienced.” -John Keats
With the launch of the New Year, we’ve launched a few new things of our own here at CrossFit Austin. We now have a brand new Olympic Lifting program under Austin Weightlifting and that means that there are some changes in membership options that we hope will help you to focus your training and better reach your goals.
*Unlimited Memberships offer access to: {all inclusive}
Unlimited access
2x/Week Memberships offer access to:
Twice per week {9 classes per month}
3x/Week Memberships offer access to:
Three times per week {14 classes per month}
Olympic Lifting Program Membership offers access to:
Unlimited access
If you are currently on a 2x or 3x per week membership and are interested in upgrading to unlimited to gain access to more programs, there is no additional fee to upgrade. Simply shoot us an email {info@crossfitaustin.com} or give us a call (512) 761-6733 to make the switch!
*Please note that with these updates, there may be some some changes to class accessibility. Have questions about what classes you have access to on your membership? Feel free to contact us!
*Contact us for more information on any of these new membership options.
*Click here to view membership options.
A. 12:00EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. DL x2x5 @ 80-85% Rest 2:00
C. 21-15-9
Back Squat @ 135/95
Russian KB Swing 24/16
*Time recorded
“The future belongs to those who prepare for it today.” -Malcolm X
15:00 AMRAP
5 Jerks
10 DL
15 Box Jumps / Step-ups
M: 115 lb
W: 75 lb
*partners alternate rounds
{Whole Life Challenge Seminar with Coach Ben: Nutrition 101 at 11:00 am!}
Join Austin Weightlifting from 9:00 am – 11:00 am for a Free Oly Open Gym Session!
{Register Here}
A. 3 Rounds
10 Front Squat
15-30 UB Double Unders
Rest 2:00
*front squat weight recorded
B. 4 Rounds w/ Partner
500 M Row
Double Farmers hold
– one partner holds kb’s or DB’s while the other rows.
– There is a 5 burpee penalty for every time the DB/KBs are dropped (they may be dropped to switch partners)
– At the end of the workout both athlete’s must have rowed a total of 2000 M
– time is recorded when athlete’s have completed all the penalty burpees
A. 20:00 Work on Rowing Mechanics
B. 7:00 AMRAP
3 DB Thrusters @ 45/20
3 TTB
6 DB Thrusters @ 45/20
6 TTB
9 DB Thrusters @ 45/20
9 TTB
12 DB Thrusters @ 45/20
12 TTB
etc…
Total reps recorded, continue increasing reps by 3 until time is done.
“We choose our joys and sorrows long before we experience them.”-Khalil Gibran
