Announcements

All Levels
A.5:00  EMOM
5 TnG Power Clean

B.Seated DB Press x8x4 Rest :60

C.10-1
Goblet Squats @ 24K, 16K
Hand Release Push-ups
DL @ 135
100 M Run

Performance
Warm-up
A. 10:00 Group Run
B1. DB Front Raise x10x2 rest :10
B2. DB Lat Raise x10x2 Rest :10
B3. DB Reverse Fly x10x2 Rest :10

C.Skill Progression
Kipping Pull-ups

Skill Workout
15:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

D.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 Lat on Box Stretch
10 Hollow Rock
Rest :30

Foundations
Skill: Press, Push Press, Jerk

Strength
Build to a Heavy 3 in Press
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk

Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest

“Great effort springs naturally from great attitude.” –Pat Riley

Performance
A. Front Squat x3x5 @ 80%  Rest 3:00
B. Strict CTB Pull-ups x5-1×2  by feel Rest :30 b/t sets, 3:00 b/t ladders
C1. Single Leg DL x5/leg x3 Rest :30
C2. DB Bench x10-12 x3 Rests :30

Foundations
Skill: Rowing

3 Rounds
500 M Row
10 V-Ups
Rest :60

3 Rounds
10 UB Deadlift
10 MB Sit ups
Rest :60
*Record Split for Rows

“Courage is resistance to fear, mastery of fear, not absence of fear.” -Mark Twain

Performance
A. Bulletproof Shoulder Routine Warm-up sheet

B.16:00 Alt EMOM
Odd: 3-5 Toes to Bar
Even: 3-5 Push Press @ 115 lbs, 75 lbs

C.Partner WOD
3 Rounds
500 M Row
Max Double Unders
*Total Time and DUs recorded

Foundations
Skill: Hip Clean Progression

A.  EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps

B1. DB Press x8x3

B2. DB Step -ups x8/ea leg x3
*Post Best Hip Clean

“If you realized how powerful your thoughts are, you would never think a negative thought.” –Peace Pilgrim

Performance
A. Hip Power Clean and Jerk x2x5 by feel Every :90
B. Snatch DL x4x4 by feel Every :90
C. 75 Wall Balls @ 20lb, 14 lb for time

Foundations
Skill: Box Jump Progressions

25 Wall Ball (Buy in, Test)

10:00 AMRAP
10  Box Jump
10 Wall Ball
10 Ring Rows
300m Run
*Steady Pace and effort throughout
*Total Rounds Recorded

 TEST

Plank Test

“Success consists of going from failure to failure without loss of enthusiasm” -Winston Churchill

All Levels
Open WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

All Levels

A.10:00  EMOM
1 Hip Power  Clean + 1 Hang Clean by feel

B.Seated DB Press x5x5 Rest :60

C.3 Rounds
12  Alt. DB Hang Power Snatch @ 45 lb, 20 lb (Total)
15 Deadlifts @ 135 lb, 95 lb
400 M Run

Have a favorite recipe? Submit it to frontdesk@crossfitaustin.com!

Performance:
A.  Rowing Skills

Warm-up:
3:00 Synchronized Row (2 heats)

Skill Workout
15 sets of :30 ascending intervals (Teams of 2-3)

B.  Mobility
4 Rounds
:30/side Quad/Hip Flexor Stretch
:30/side Pigeon Stretch
8 Mini Band Goblet Squats 32X0
Rest :30

Foundations:
Skill: Hip Snatch Progression

A.Hip Power or Full  Snatch x1-2×7
*Snatch and Lunge weight are the same

B. Partner WOD
4 Rounds w/ Partner
10 Wall Balls
10 KB swings
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded

“No matter how many goals you have achieved, you must set your sights on a higher one.” -Jessica Savitch

Performance:
A. Front Squat x4x4 @ 75-80%  Rest 3:00
B. Strict Dips x5x5 by feel Rest 3:00
C1. Double KB Swings x10-12 x3 Rest :30
C2. Push-ups x10-12 x3 Rests :30

Foundations:
Skill: Kip Swing/Jumping Pull-up
*Go through Progression

A1. Kip Pull-ups x1-3 x5
A2. Back Squat x1-3 x5
*Best Squat Weight Recorded

B. 5 Rounds
5 Burpees
10 DB Walking Lunges / Legs
50 Singles on the jump rope

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford

***Due to inclement weather the 5:30, 6:30, and 7:30 am classes for March 4 have been cancelled. We will resume normal classes at 9:00 am with the ladies class***

Performance:
A1. DB Front Raise x10x3 rest :10
A2. DB Lat Raise x10x3 Rest :10
A3. DB Reverse Fly x10x3 Rest :10

B.20:00 Alt EMOM
Odd: 1-3 CTB Pull-ups
Even: 3 Jerks by feel, No racks

C.50 Wall Balls @ 20 lb, 14 lb
25 Burpees
*for time

Foundations:
Skill: Press, Push Press, Push Jerk

A.Push Press x8x4
Step ups x8/legx4

B.6x50m Resisted Tire Sprints w/ 90 sec rest

Test:
Front Plank

“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby