Announcements

A.  DB Snatch x3-5/ arm x5 Rest 2:00 *Same weight as last week, try to get to 5 reps / arm

B. in 30:00 Complete:
3 Rounds
15 KB Swings @ 24/16
15 Burpees

then in remaining time…

AMRAP
5 Pull-ups
10 Step-ups /leg
20 Double Unders
*Total Reps of AMRAP Recorded 1 Round = 35 Reps

Extra Credit
Accumulate 3:00 in FLR

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” –Alexander Graham Bell

A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4  L-Sit  Chin-up or :30-:40 L-SIt Hold / Hang
Min 3 – 10 total Corner Wipers

B. Strict Press
x5 reps x3 sets  @ 50, 60, 70%
x3x3  @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets

C. E2O2
Back Squat x3x6 by feel
*Try to improve 3-5% from last week

then..

1 Set Max Reps  @ 5 RM,  20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down

Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts

“Every accomplishment starts with the decision to try.” –Albert Einstein 

A. 18:00 EMOM
Min 1- 6-8 UB Power Jerks
Min 2- 6-8 UB PL Shoot Throughs
Min 3- 10-15 UB Wall Balls

B. 4 Rounds @ 90-100% effort
8 UB Hang Squat Cleans
300 M Run
Rest 2:00
*Build weight each set, must be unbroken
*Weight Recoreded

Extra Credit / Cool Down 
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts

“In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won’t be able to do this.” –Wilson Mizner 

A. 12:00 Alt. EMOM
odd: Snatch  Complex
1 Snatch DL + 1 Hip  Power Snatch + 1 Hang Power Snatch

Even: 3-5 Strict Horizontal Ring Rows  @ 30X0
*Record Complex Weight

B. 8:00 EMOM
3 DL @ 65-70%

C. 6:00 @ 80-85% effort
5 Hang Power Cleans  @ 135 / 95
5 Front Squat
5 Burpee Pull-ups

rest :90

6:00 @ 80-85%
10 Tic Tacs  / Side
10 Half Moons
200 M Run

Extra Credit
15:00 Cool down Easy Walk / Row / Bike

“Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill

Team  WOD
3-4 Person Teams
12 Rounds
5 Hip Power Snatch
10 Burpee Box Jumps
200 M Run
*One person works at a time
*Total team time recorded

Last Chance to get the Back To School deal on our September Prep Cycle! Have a friend that is interested in starting CrossFit? The Prep is the way to go. $50 off for September cycle only!

REGISTER HERE

Hey CrossFit Austin!

Well, we’re finally ALL IN in our new facility. What we mean by that is, we’re no longer dependent on the old building for showers, water and toilets. What we don’t mean by this is, everything has its place and we’re all settled. With that, we’d like to extend a huge THANK YOU!

THANK YOU for the time you gave, helping move us from one space to another
THANK YOU for the patience you continue to maintain while the dust (literally) settles
THANK YOU for excusing our mess while we learn the new space and find homes for everything
THANK YOU for your continued belief in our programming, direction and drive for CrossFit Austin
THANK YOU for grin and bearing the stagnant air in our new space while we obtain new fans and find the best space for them to move the air
THANK YOU for making the CrossFit Austin community what it is
THANK YOU for your feedback on our survey regarding the move and new facility

We received a decent amount of feedback from the survey, both constructive and praise, and we couldn’t be more thrilled. Keep it coming! We’re making strides in addressing some of your feedback, such as:

Cleanliness – while the dust settles we’ve increased the cleaning crew and given them directives to make sure the floors are prioritized!
Organization – there’s a lot of space left to be utilized and items that still need homes. Much of our equipment has found a home and we thank you for keeping things organized by putting items back where you got them.
We are still learning what works and what doesn’t though, so if you go to find an item and it’s been moved – you aren’t going crazy! We’re trying to make the most efficient use of the space and effective layout possible.
Equipment– We’re outfitting the new space in a series of phases. Phase 1 is complete! Our new rig, new bars, new plates and misc. other items are here! Look forward to Phase 2 & 3 by the end of 2014, to include: social seating area (think couches & coffee), OLY lifting platforms, Eleiko & Chad Vaughn bars & plates, Blocks, additional ‘female’ bars, Rowers, Slam Balls, Onnit Supplements & Equipment… to name a few

With all that said, 2014 will close with a BANG! and 2015 will be our greatest year, yet!

-Your CrossFit Austin Team

A. 12:00 Alt. EMOM
odd: 3  Power Jerk by feel
Even: 3-5 Pistols / leg

B. 3 Rounds @ 80-85% effort
8 DL @  60-65%
12 Wall Balls

rest 3:00

3 Rounds @ 80-85% effort
8 DL @  60-65%
12 Wall Balls
* Record both times in “B”

September cycle of The Prep starts Monday!
>>Details<<

A. E2O2
DB Snatch x3/ arm x5

B. in 30:00
Complete:
3 Rounds
20 Step-ups/Leg @ 20/16
800 M Run

then in remaining time…

AMRAP
10 Burpees
10 Pull-ups
10 Box Jumps @ 20 / 16
1 Gasser
*Record rounds of AMRAP

A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4  L-Sit  Chin-up or :30-:40 L-Sit Hold
Min 3 – 10 total Corner Wipers

B. Strict Press
x5 reps x3 sets  @ 50, 60, 70%
x3x3  @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets

C. E2O2
Back Squat x3x6 by feel

then..

1 Set Max Reps  @ 5 RM,  30X1
*Strictly adhere to tempo, 3 down right back up, one breath at the top and right back down

Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle

A.18:00 EMOM
Min 1- 6-8 UB Russian KBS
Min 2- 6-8 UB RIng Push-ups or Ring Dips (Strict)
Min 3- 10-20 UB Double Unders

B. 4 Rounds @ 90-100% effort
8 UB Push Jerk
300 M Run
Rest 3:00

*Build weight each set, must be unbroken
*Record jerk weight

Extra Credit / Cool Down
15:00 Walk/Run, Row, Bike (easy effort)

3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts

 “Discipline is the bridge between goals and accomplishment.” -Jim Rohn