Announcements

Labor Day Travel WOD
Max UB Strict Pull-ups
Rest 1:00
Mile Time Trial
*Post pull-ups and mile time to comments

“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” –  Martin Luther King Jr.

All Levels
3-4 Person Team WOD
100 Deadlifts (185 lbs, 135 lbs)
400 M Run
100 Partner Pull-ups
300 M Run
100 Walking Plate Lunge/leg (45 lbs, 25 lbs)
200 M Run
100 Burpees
*Time recorded
*One person works at a time, everyone runs together

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.

All Levels
Vertical Test (2 attempts)

Max Box Jumps for Height x1x4 2:00 Rest

6 Rounds
200m MB Run
MB/Box Jump Complex*
R Rotational Throw – Box Jump to other side
L Rotational Throw – Box Jump to other side
Squat Chest Throw – Box Jump to other side
Under Hand Forward Throw – Box Jump to other side

The Straight Dope on Cholesterol: 10 Things You Need to Know
*Post thoughts to comments

“Choose to be optimistic, it feels better.” ― Dalai Lama XIV

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Only a few spaces are left! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
A. Sumo Deadlift x10x3 RPE 6 Rest 2:00
B. AMRAP Ring Dips Rest 2:00
C. DB Suitcase DL + DB Farmer Walks x(8 DL + 50m) x6 RPE 8 Rest 2:00

Level One
Skill
A. Hang Snatch (to Squat or Power Pos.)
Lift Off

WOD
B1. Deadlifts x2x10 (Build weight up each round, as needed)
B2. DB Weighted Step-up x5/hand x5
*Step-ups after every 2nd round of Deadlifts

Supplement (In)Sanity
*Post thoughts to comments

“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” – Pat Riley

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
“Nancy”
5 Rounds
400m Run
15 Overhead Squat (95lb, 75lb)
*Record time 

Level One (Test Day)
Skill
Rowing

WOD
500 M Row x4 Rest 3:00
*Split Times Recorded

“Going, Going, GONE – It all started with a handful of chips”
*Post thoughts to comments

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Tony Robbins

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
A.Snatch Balance x2x6 RPE 8, Rest 3:00
B1. Wall Ball x12x8 Rest :30
B2. Pull ups x5x8 Rest :30

Extra Credit
Shin on the Wall Stretch x1:00/leg x2
Shoulder opener Stretch x1:00/side x2

Level One (Test Day)
Skill
Dip Progressions

WOD
Press x2-3×5
then…
Max UB Wall Balls (TEST)
400 M Med Ball Run
*Record best 2-3 RM, total Wall ball reps, and total time

Gender Differences in Fat Metabolism
*Post thoughts to comments

“Knowing is not enough. We must apply. Willing is not enough. We must do.” – Bruce Lee

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• We are still looking for volunteers for the Athlete Open on 9/8/12. Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.

Level Two
Find a 1RM Power Snatch in 15:00

Max Unbroken Double-unders (3 attempts)

Max Unbroken Push-ups

Max 500m Row
*DU, Push-up, and Row time recorded

Level One
Skill
Wall Balls

10:00 AMRAP
7 Lunge and Twist
7 Tic Tacs/side
7 MB Deadlifts to OVHD
100 M Medball Run
*Total rounds + reps recorded

How to Make Summer Your Training Partner
*Post thoughts to comments

“Health is the vital principle of bliss, and exercise of health.” – James Thomson

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• Have you heard about the Athlete Open on September 8th? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here

All Levels
“Opposite Day”
WU- Reverse Lap and Drills

9-15-21
Front Rack Reverse Lunges
Double-unders
Reverse Burpees (start with jump/clap)
Backwards Run 200m

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• Have you heard about the Athlete Open on September 8th? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here

All Levels
A. Box Jumps w/ 3-sec pause + soft landing x4x4 Rest 1:30
B. Squat Drops (Coach’s Cue) x6x4 Rest :45
C. MB RDL Catch x5x4 Rest 1:00 

5 Rounds
2:00 AMRAP
5 Cleans
5 Kip Pull-ups
5 Wall Ball
1:00 Active Rest (Double-Unders)
1:00 Full Rest
*Total rounds recorded

What about lifting belts?
*Post thoughts to comments

“Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.” – Doestoevsky

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• Important changes to our Level 1 Program kick off this week! Learn about them.
• Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info

Level Two
A. Sumo Deadlift x4x6 @ RPE 9 Rest 2:00
B1. WTD Ring Dips x3x3 RPE 9 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
C1. Long Stroke Split Squat w/DB x4x4 RPE 9 Rest :30
C2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One
Skill
Hip Snatch
OVHD Squat

WOD
Box Squat x5x5
*Build weight up each round, as needed

The Real Deal on Adrenal Fatigue
*Post thoughts to comments

“The man who has no imagination has no wings.” – Muhammad Ali

Announcements

• The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out.
• Important changes to our Level 1 Program kick off this week! Learn about them.
• Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info