****CROSSFIT AUSTIN CLOSES AT 1:00 PM today****
>>Check out our Black Friday Deals<<
A. Snatch x1x6 @ 90-100% Rest 2:00
B. E202
Clean Deadlift x2x6
by feel, build each set
C. 10:00
Kip CTB Pull-up
Progressions/Work/ Practice
+
20 CTB Pull-ups in sets of 2. Rest as needed.
“The thankful receiver bears a plentiful harvest.” -William Blake
A. 20:00
Squat Clean & Jerk
Progressions/Work/ Practice
B. 30-20-10
Wall Balls 20/14
15-10-5
Ring Dips / Ring Push-ups
*Total Time recorded
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln
The Holidays are upon us! We will be having some changes to the regular class schedule to reflect the upcoming Holidays. Stay tuned for our December schedule.
Holiday Hours for the week of Thanksgiving will be:
A.3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
B.
10 Rounds
5 PC to OVHD 135/95
5 TTB
in 1:00 Rest Remaining time
*Rounds completed under :30 recorded.
Today’s the big day! Rain or shine folks, let’s celebrate the Grand {re}Opening of CrossFit Austin in our new space and raise some money for the Ronald McDonald House Charities!
| Schedule of Events: 9:00 AM -11:00 AM: Jack & Jill Partner Competition 11 AM: Festivities Officially Begin! {Feats of Strength, Burpee Bank, Kids Booths, Etc} 12 PM: Beer and Mimosa Mile 1:00 PM: Coaches vs. Community Tug of War 1:30 PM: NovemBEARD Competition 2:00 PM: Raffle Drawing & Prizes There is something for everyone! Come spend the day with us and check out all of the great sponsors and vendors that will be joining us!
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A.20:00
Snatch
Progressions/Work/ Practice
B. In Teams of 2
200 M Sled Drag
400 M Sled Drag
600 M Sled Drag
Dual KB hold while partner drags the sled. 24K/16K
*Time Recorded team is assessed a 2 burpee penalty for each time KB’s are dropped
A.10:00
TTB/Pull-up
Progressions/Work/ Practice
B. 20:00 AMRAP
10 Power Cleans 135/95
20 TTB
30 Burpees
40 Wall Balls
50 Double Unders
“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon
A. 15:00
Jerk
Progressions/Work/ Practice
B.
OVHD Squat x2x6 w/ :03 pause on each rep, by feel, build each set, try to increase from last week
*weight recorded
C. E202
Clean Deadlift x3x5
by feel, build each set
“Competition makes us faster, collaboration makes us better” -Fyrefly London
A. 20:00
Double Unders
Progressions/Work/ Practice
B. 5 Rounds
12 Power Snatches @ 95 /75
25 Double Unders
200 M Run
*Total time recorded
“Change will never happen when people lack the ability and courage to see themselves for who they are.” -Bryant H. McGill
A. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
B.12 Rounds
5 CTB Pull-ups
5 Front Squat 135/95
in 1:00 Rest Remaining time
*Rounds completed under :30 recorded.
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt
