Announcements

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

Clean & Jerk
6×2
*work to last week’s weight quickly and do not increase, post to comments

then…

4 Rounds
4 Overhead Squats (115lbs, 85lbs)
Hill Sprint
5 Pull-ups (CTB, COB)
Hill Sprint
6 Thrusters (115lbs, 85lbs)
1:00 Rest
*recorded

It is not who is right, but what is right, that is of importance. -Thomas Huxley

Oh yesss its here folks get familiar with “The Mobility WOD”

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Your Fearless Leader perfecting his Hula Skilz!

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

4 sets
3+2 Clean deadlift to the knee+Clean deadlift
:30 Rest
AMRAP Ring Push-ups 2010
2:00 Rest

then…

3 Rounds
20 Unbroken Burpees (Scale to a number you can complete unbroken)
10 Step-ups/ leg
200 M Run
Rest 2:00

The worth of every conviction consists precisely in the steadfastness with which it is held. -Jane Adams

Fructose

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

3 Sets
1/4 Drop Snatch+Overhead Squat+Drop Snatch 2+2+2

Then…

3 Sets
10 Back Squats  (increase 10-20 lbs from last week)

then…

4 Rounds
:30 Push Press (65 lb, 45 lb)
:30 Jump Rope (DU’s= 2 Singles=1)
:30 Push Press (65 lb, 45 lb)
:30 Jump Rope (DU’s= 2 Singles=1)
1:00 Rest

Believe that life is worth living and your belief will help create the fact. -William James

Why Cheap, Quick Food is more expensive

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

In 25 Minutes Complete the following:

Part A:
3 Rounds
7 Overhead Squat
12 Pull-ups (CTB, COB)
400 M Run
*All team members complete all the reps and runs of each  
*One Mens bar, and one womens bar per team
*Reps can be finished and partitioned in any order

then…

Part B:
Find a Max weight in the Jerk
*One bar per team, every team member must complete a successful lift
*Push or Split is allowed

Score= Team Weight-team time in seconds, high score wins

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

4 Sets
6 Splits Squats (3131)
Rest :30
8 Powell Raises (30X0)
Rest 1:00

then…

3 Rounds
200 M Run
20 Sumo Deadlift High Pulls (75 lb, 45 lb)
15 Wall Balls (20 lb, 15 lb)
10 Push-ups (Rings, Standard)
Rest 2:00

A good article/reminder today, for all you making the journey

He who is not courageous enough to take risks will accomplish nothing in life. -Muhammad Ali

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

Make-ups/Skill/Squat Day

Monday: Dropping Snatches, Beefy Squats, and Math
Tuesday: Lift off to More Math
Wednesday: Cleans+FGB Prep
Squats
Skillz

Mustard’s no good without roast beef. -Chico Marx

Get to bed

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Squat Day!!

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

Cleans
2-2-2-2-2-2
*Post Weight to comments

then…

3 Rounds
Max Unbroken Push Presses (75 lbs, 45 lbs)
15 Box Jumps
Rest :30

With the past, I have nothing to do; nor with the future. I live now. -Ralph Waldo Emerson

The Short Term

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Mohican Challenge (Part I) from CrossFit Austin on Vimeo.

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

3 Sets
5 Clean Lift offs @ 2121
Rest :30
AMRAP Strict Dips (sub 5 Jumping using as little jump as possible in you can’t do a strict dip )
Rest 2:00

then…

7 Rounds
:45 Jump Rope
:15 Rest
Hill Sprint
:15 Rest

Winners never quit and quitters never win. -Vince Lombardi

Can Exercise Moderate Anger

Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

3 Sets
1/4 Drop Snatch+ Full Drop Snatch 3+2 (Click here for Demo)
*Post weight to comments

then…

3 Set
10 Back Squats 20×0 (appx. 60% of you 1 RM, stay at the same weight for all 3 sets)
Rest 3:00
*Weigh Recorded

then…

2 Rounds
1:00 AMRAP Split Squats
1:00 AMRAP Push-ups
1:00 Rest
400 M Run
15 Unbroken Burpees (Scale to a number you can do unbroken)
1:00 Rest
*Post Reps & Burpees to comments, total time recorded

Brave men rejoice in adversity, just as brave soldiers triumph in war.  -Marcus Annaeus Seneca

A House Divided

Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Our first CFA baby! Anna Rose Shanahan! Rx for Kristin on this one, 8 Minutes of pushing!

Run 1 Mile
20 Kipping Pull-ups
30 Push-ups
40 SDHP (75lbs, 45lbs)
Run 800M
10 Kipping Pull-ups
20 Push-ups
30 SDHP (75lbs, 45lbs)
Run 400M
10 Push-ups
20 SDHP (75lbs, 45lbs)