Announcements

Level Two
A1. Muscle Snatches x12-15×3 Rest :30
A2. Russian Swings x12-15×3 Rest :30
A3. Walking Overhead Lunges x10/leg Rest :30
*Post notes to comments

then…
10-Minute AMRAP
10 DB Suitcase DL (55 lb, 35 lb)
10 Box Jumps (24”, 20”)
100 M Run

Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*Rest

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until partner A has finished exercise

Kind words do not cost much. Yet they accomplish much. -Blaise Pascal

Support Team 
* Post thoughts to comments

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

Level Two
Snatch x2x5 @ 75-85%, RPE 8 Rest 3:00
*Weight Recorded
*Pistols to a box during 3-5 Reps/leg

then…

3 Rounds, for Quality
5 Wall Facing HSPU
10 Burpees
20 UB Wall Balls
*Wall Ball Weight Recorded

Cash Out:
2 Rounds
Standing Hip Hinged 2 Minute Drill

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Every thought is a seed.  If you plant crab apples, don’t count on harvesting Golden Delicious.” – Bill Meyer

Red Meat: Part of Healthy Diet?
*Post thoughts to comments

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

All Levels
Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (M: 20lbs to 10′ target; W: 14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here.

All Levels
15 Minutes, on the Minute
3 Russian Swings
3-5 Push-ups
*Post notes to comments

then…
3 Rounds, for quality
400 M Run
5 Burpees
10 Step-ups total
*Post notes to comments

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here.

To all of our Circle of Awesomeness Challengers:
Test/Re-Test points and rankings have been posted in the gym on the Sales Office window. Please check the spreadsheet to verify your scores. If there are any errors, please contact Coach Aaron at aaron@crossfitaustin.com

Final results and winners will be announced on Saturday!

Level Two
Make Up Day 

or…
A. Press 5-5-5+ @ 75-85%, RPE 8-9 Rest 2:00
B. Sumo DL x3x5 @ 70-75% Rest 2:00
C1. Squat x10x3 (10 RM) Rest :60
C2. Strict Chin-ups x8-10×3 Rest 2:00

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

Level One (Day 2)
Skill
Chin Ups

WOD
200 M Run

3 Rounds
10 Step-ups/Leg
10 Flutter Kicks

200 M Run
*Time recorded

“Most of us can read the writing on the wall; we just assume it’s addressed to someone else.“ – Ivern Ball

Two Ways to Hack Your Jumping Software
*Post thoughts to comments

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here.

Level Two
A1. Kip CTB Pull-ups x8-10×3 Rest :45
A2. Ring Push-ups x8-10×3 rest :45
A3. Lateral Step-ups x5/legx3 rest :45

then…
2-3 Person Team Workout
20 Minute AMRAP
500 M Row
200M Farmers Walk (55 lb, 35 lb)
Sumo Complex 10 DL/10 Squats (135 lb, 95 lb)

Level One (Day 1)
Skill
Squats
Push-Ups
Body Positioning

5:00 Partner AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats

“The successful man is one who had the chance and took it.” – Roger Babson

How to Write Your Life List
*Post thoughts to comments

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here.

Level Two
A1. Unbroken Wall Balls x10x3 Rest :30
A2. Russian Swings x10x3 Rest :30
A3. Walking Overhead Lunges x10/leg Rest :30
*Post notes to comments

then…
10-Minute AMRAP
10 Double Unders
10 Burpees
Gasser (50 yds x 4)
*Rounds recorded

Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*No Rest

Level One (Day 1)
Skill
Squats
Push-Ups
Body Positioning

5:00 Partner AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats

Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. – Henry Ford

Riding your own bike 
*Post thoughts to comments

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here. 

AM – Level 1
Jamiee/Sam	6
Mischka/Jeff	6
Cam/Doug	6
Natalie/Jen	6
John/Guthrie	6
AM – Level 2
JBlack
MegO
Janice	4
Sparker
Brandon	4
Gwar	4
Jables	4
TowMatt	4
Hector	4
Dusty	4
Faraon	4
MGJ	2
Cindy	2
Ballet	5
Michael	4
9AM	3
Haley	3
Ray	4
Ty	4
AM – Ladies’
Meg	3
Josie	3
Ronnie	2
Chapel	3
12P – Level 1
Pete	8
Kristen	5
Bridgette	5
Brock	8
Tanya	5
Melissa	5
PM – Level 2
Desiree	3
Mrs Fro	3
Fro	4
G	3
Cat	3
Winner	3
Lance	4
Anthony	3
Kristin	3
Bryan	4
Danny	5
Danimal	4
Carson	4
Eric	5
Gary	4
Chaz	4
Tasha	4
Nic	5
Randy	3
LG	2
Leah	3
Mad Dog	4
Matthew	3
Kline	6
Chrissy	3
Elena	4
ABC	3
Sanchez	4
AG	5
Monk	3

Level Two
Clean and Jerk x2x5 @ 75-85%, RPE 8  Rest 3:00
*Weight Recorded
*3 Reps Strict Dips on Boxes (Deep) & 3 Strict CTB Pull-ups during rest time

then….
3 Rounds for Quality
10 Muscle Snatches
15 Push-ups
20 UB Goblet Squats
*Not for time, Post weight/notes to comments

Cash Out
2 Rounds
Standing Hip Hinged 2 Minute Drill

Level One (Day 13)
Level Two “Field Trip”
(see above)

Keeping track of old scores and scars, getting even and one-upping, always makes you less than you are. – Malcolm Forbes

Life After Day 30
*Post thoughts to comments

Announcements:

• The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
• Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here. 

All Levels
Open WOD 12.3
18 min AMRAP
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
*Record completed rounds and reps

*Challengers Only
Fight Gone Bad
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds of:
Wall-Balls (M: 20 lbs, W:14lbs)
Sumo Deadlift High-Pull (M: 75lbs, W: 55lbs)
Box Jumps (20″ box)
Push-press (M: 75 lbs, W: 55lbs)
Row ( Max calories)

*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

then…
Post-Challenge Fiesta

Announcements:

• The Open is here! Participants can complete this week’s WOD (12.3) on Friday during All Level and Open Gym times or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – finish strong and enjoy your Fiesta! Final results will be announced next week.