Announcements

WOD 10/2

5K Tempo Run
4 Rounds
800 M Run @ 5K Goal Pace
appx 2:00 Rest
*:30 Ring Support Hold or Ring FLR

B.2 Rounds
1:00 Hollow hold
1:00 Rest
1:00 Flutter kicks
1:00 Rest
1:00 Scissor kicks
1:00 Rest
1:00 V ups
1:00 Rest
1:00 Hollow hold

“Do what you love doing.” -Julianna Margulies

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CFA Welcome New Coach | Ben Wells

ben wells
From CFA Management:
CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Ben Wells.  Like coaches Tim and Mark, Ben was previously an athlete and Coach at CrossFit Kyle and joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Ben will be doing double duty and helping us to unite both our homes as he floats between CrossFit Austin and CrossFit Valor. Be sure to welcome Ben to the community next time you see him!
About Ben:
Ben has been caught up in the CrossFit world since 2009 and actively coaching for 3 years with his CrossFit Level 1. Ben recently attained his B.S. in Nutrition and Foods from Texas State University with the intention of helping people to better manage their health and well-being. Ben is also a flight instructor at IFly Austin where he teaches the adventurous to fly in the wind. If Ben isn’t in the gym he’s trying something new outdoors.
A Message from Ben:
I’m so excited to be a part of CrossFit Austin’s family and happy for this next adventure in my life and the people I get to meet along the way! Fitness and living a healthy lifestyle have been huge goals of mine growing up and I want to pass what I have learned through my experiences on to you. Learning never stops and if you have a question that I can’t answer I will do my best to get an answer for you.
in Workout of the Day 286 comments

WOD 10/1

A.12:00 EMOM
1 Power Clean + 1 Squat Clean @ 60-65%

B. Front  Squat x2x6 @ build to a challenging double over the course of 6 set

C.
5-4-3-2-1
WTD Ring Dips
WTD Hor. Ring Rows
*Heavy as possible for each set
*Rest as needed b/t exercises

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson

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WOD 9/30

A. Snatch Complex
4 sets
4 Hang Power Snatch + 4 Power Snatch + 4 OVHD Squats
*Reps should all be unbroken

B. 3 Rounds
35 Wall Balls 20/14
15 Pull-ups
*Time Recorded

It’s Progenex Day! Come by and see Ike for all your Progenex needs!

“You can do anything as long as you have the passion, the drive, the focus, and the support.” -Sabrina Bryan

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WOD 9/29

 A.Build to a heavy 3 in  Snatch Deadlift 20:00
*Best snatch DL weight recorded

B.5 Rounds
200 M Run
10 Push Press @ 115/85 lbs
10 Box Jumps @ 24/20
2:00 Rest
*Best interval time recorded

“Keep your eyes on the stars, and your feet on the ground.” -Theodore Roosevelt

 

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in Workout of the Day 239 comments

WOD 9/27

A. Relay Race
800 M Run
30 Power Snatch @ 75/45
30 Burpees
*4 person teams each athlete completes the entire workout before the next athlete starts
*Total team time recorded

Tuesday 9/30 is Progenex Day! Come see Ike and stock up on the goods!
progenexike

in Workout of the Day 1,960 comments

WOD 9/25

A. 5K Tempo Run
5 Rounds
400 M Run 5K Goal Pace
4-8 HSPU
:90 Active Rest

B. 1:00 Hollow hold
1:00 Rest
1:00 Flutter kicks
1:00 Rest
1:00 Scissor kicks
1:00 Rest
1:00 V ups
1:00 Rest
1:00 Hollow hold

“Freedom means the opportunity to be what we never thought we would be.” -Daniel J. Boorstin

in Workout of the Day 237 comments

WOD 9/24

A. 12:00 EMOM
1 Power Snatch + OVHD Squat @ 60-65%

B. Back Squat x3-4×4 @ Goal is last weeks best set of 2.

C. 5-4-3-2-1
Press
Strict Pull-ups
*Heavy as possible for each set

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt

in Workout of the Day 281 comments

WOD 9/23

A. Clean Complex
4 sets
4 Hang Power Clean + 4 Power Clean + 4 Front Squat
*Reps should all be unbroken

B. 20:00 AMRAP
10 TTB
10 BB Step-ups/ leg  45/35
10 Burpees
200 M Run
*Rounds recorded

“There are no strangers here; Only friends you haven’t yet met.” -William Butler Yeats

in Workout of the Day 223 comments