Announcements

WOD 5/22

3 Rounds
5 Deadlifts (305 lb, 215 lb)
15 Pull-ups
25 Double Unders

Emancipate yourself from mental slavery, none but ourselves can free our mind. –Bob Marley

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Boone and I have the DVD ordered, stay tuned for the CFA viewing party…

AM Results
Melanie 8:45 (115 lb, Jump)
Stephen 8:39 (205 lb, Jump, Tuck Jumps + Singles)
Jennie 6:53 (65 lb, Jump, Tuck Jumps + Singles)
Blake 7:59 (275 lb, Tuck Jumps + Singles)
Lyzz 6:04 (65 lb, Jump, Tuck Jumps + Singles)
Sunny 6:27 (85 lb, Tuck Jumps + Singles)
Daniel 8:23 (165 lb, Tuck Jumps + Singles)
B-WOD
Kim 3:41 (30 Squats, 500m Row)
in Workout of the Day 290 comments

WOD 5/21

High Hang Snatch
2-2-2-2-2-2

Life must be lived as play. –Plato

Paleo Kitchen

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Happy hour tonight @ Little Woodrows after the 6:30 PM class

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AM Results  
Jennie 25#, 35# ROM,  35# ROM, 35#, 35#
Blake 95#, 105#, 115#x1, 115# F, 95, 115#x1
Daniel 55#, 55#, 55#, 55#, 55#, 55#
Kristin 35#, 45#, 50#, 55#, 60#, 65# F
Lyzz 35#, 35#, 35#, 45#, 45#, 55#
PM Results  
Wes 135#, 145#, 155#, 175#, 185#, 200# F
Melanie 40#, 45#, 50#, 55#x1, 55#, 60#
Coy  45#, 50#, 60#, 60#, 65#, 75#
Megan C. 15#, 20#, 30#, 30#, 35#, 35#
Seth 55#, 65#, 65#, 75#, 85#, 90#
Keir 95#, 105#, 115#, 125#, 135#, 145#
Smeth 65#, 75#, 85#, 95#x1, 95#, 95#
Betsy 25#, 35#, 40#, 45#, 45#, 50#
Ashley 25#, 35#, 40#, 45#f, 45#, 50#x1
Tristy 65#, 70#, 75#, 80#x1, 80#f, 80
in Workout of the Day 305 comments

WOD 5/20

5 Rounds
10 Muscle Cleans  (95 lbs, 65 lbs)
10 Box Jumps
10 Pull-ups

Build up your weaknesses until they become your strong points.-Knute Rockne

Since its football theme day… The ultimate Paleo Linbacker

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Happy hour tomorrow night @ Little Woodrows after the 6:30 PM class

dsc_0165CrossFit Football

AM Results
Keir 11:45 Rx+CTB
Laura 10:06 (15 lb, 12″, Jump x1.5)
Michael 10:02 (85 lb)
Stephen 10:32 (75 lb)
Sunny 10:41 (45 lb)
Jennie 9:06 (25 lb, Jump)
PM Results
Melanie 9:33 (50 lb, Jump)
Blake 11:21 Rx
Kristin 12:14 (55lb, White Band)
Boone 8:51 Rx+CTB
Bill 12:30 (35lb, 12″ Box, Ring Rows)
Sherman 13:59 Rx
Duncan 11:43 (65lb)
Tristy 8:44 (Jump)
Stacey 8:25 Rx
Smeth 9:33 (85lb)+CTB
Ashley 9:26 (45lb, 12″ Box, Jump)
Wes 10:05 Rx+115lb+CTB
Aurelia 11:30 (25lb, 12″ Box, Ring Rows)
B-WOD
Jake 3:33 (50 Squats, 500m Row)

in Workout of the Day 1,684 comments

WOD 5/19

3 Rounds
7 Press (95 lbs, 65 lbs)
7 Burpees
17 Air Squats

Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis

**Announcement**- We will be closed this Saturday and will only be holding morning classes on Monday for Memorial Day weekend.

Articles will be back tomorrow.

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AM Results
Megan C. 5:24 (35 lb, Knee Burpees)
Laura 5:32 (35 lb, Knee Burpees)
Lyzz 4:37 (35 lb)
Stephen 4:53 Rx
Ryan 4:27 (85 lb)
Jennie 5:17 (35 lb)
PM Results
Coy 5:55 (65lb)
Blake 4:20 Rx
Kristin 6:39 Rx
Boone 3:35 Rx
Betsy 5:10 (55lb)
Melanie 6:40 (45lb)
Shane 7:32 (85lb)
Seth 3:16 Rx
Bill 6:26 (45lb, Knee Burpees)
Tristy 3:53 (45lb)
Stacey 3:42 Rx
Sherman 4:13 Rx
Anna 5:03 (35lb)
Aurelia 5:45 (25lb, Knee Burpees)
Megan T 5:34 (45lb, Knee Burpees)
Smeth 4:34 (85lb)
B-WOD
Julian 3:39 (50 squats, 500m Row)
in Workout of the Day 6 comments

WOD 5/18

5 Rounds
100 M Sprints
7 Thrusters (115 lb, 85 lb)
15 KB Swings (2.0 pood, 1.5 pood)

Be faithful in small things because it is in them that your strength lies. –Mother Teresa

AM Results  
Kristin 9:40 (45lb, 16K)
Linda 5:11 (100m Row, Step-ups, 10lb)
Megan 6:20 (35lb, 7x15lb)
Laura 8:17 (25lb, 15lb)
Blake 10:39 (95lb, 24K)
Sunny 8:36 (45lb, 12K)
Michael 12:07 (95lb, 16K)
Stephen 8:45 (75lb, 24K)
Jennie 9:51 (35lb, 12K)
PM Results  
Melanie 11:02 (55lb, 16K)
Boone 13:43 Rx
Tristy 9:53 (65lb, 12K)
Ryan 8:06 (65lb, 16K)
Seth 8:04 (65lb, 16K)
Bill 9:44 (15lb, 10lb)
Mark 10:40 (65lb, 16K)
Ashley 12:38 (55/45lb, 12K)
Betsy 8:41 (55lb, 16K)
Daniel 12:13 (95lb, 24K)
Aurelia 12:47 (15lb, 12K)
Mechelle 11:26 (15lb, 15lb)
in Workout of the Day 259 comments

WOD 5/17

REST

Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work. –Ralph Marston 

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in Workout of the Day 308 comments

WOD 5/16

“Tha Rob”

10 Rounds

20 Yard Farmers walk (35 lb, 20 lb)

4 Dumbell Thrusters (35 lb, 20 lb)

**Any time the dumbell is dropped the team must do 5 burpees, Teammates must do the thrusters at the same time.

One good thing about music, when it hits you, you feel no pain. –Bob Marley

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Its Rob’s big day! Congrats to you and Elisha, have fun tonight!

Team #1 3:25
Tristy Rx
Kristin 25lb Plate
Team #2 3:41
Keir Rx
Kara Rx
Team #3 4:12
Seth 45lb Plate
Daniel 45lb Plate
Blake Rx
Team #4 4:09
Meredith 5lb DBs
Toby 10lb DBs
Team #5 3:47
Megan 10lb DBs
Laura 10lb DBs
Team #6 3:47
Melanie Rx
Anna 10lb DBs
in Workout of the Day 279 comments

WOD 5/15

7 Rounds
7 Handstand Push-ups
7 Box Jumps
7 Overhead Lunges (75 lb, 45 lb)

Until we found out it was a cheap brand of PC, now we’re not using that term. -Boone Putney

I figured you guys need something to laugh at on Friday….

CrossFit Austin the beginning, over Chai Tea Latte’s and Man Coffee

I also want to give a big shout out to Rob who’s getting married tomorrow.  Thanks for being such a great part of our family, your present from CrossFit Austin will come in “WOD” form tomorrow morning!

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Bill cranking out the ring rows!

AM Results
Stephen 12:45 (Rom HSPU/Pike)
Laura 11:15 (Knee Pike, PVC, 14″ Box)
Megan 8:03 (Knee Pike, 15lb)
Meredith 8:55 (Knee Pike, 15lb)
Blake 12:08 (Rom HSPU)
Jennie 6:53 (Pike, 15lb, Step)
Boone 9:39 (HSPU/Pike)
in Workout of the Day 342 comments

WOD 5/14

3 Rounds 
400 M Run
15 Pull-ups
25 Wall balls (20 lb, 15 lb)

One can build from ordinary stone a humble house or the finest chateau. –Leon N. Cooper

Score one for coffee drinkers 

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AM Results
Laura         13:11 (2rd 10 lb, Jump)
Megan C.         12:22 (10 lb, Jump)
Rob         15:26 (15 lb, +CTB) 
Jennie         16:44 (10 lb, Jump)
Daniel         14:59 (15 lb)
PM Results          
Jessica         13:32 (Jump)
Melanie         10:56 (Jump)
Coy         14:47 (Jump, 10 lb)
Betsy         13:15 (Jump)
Sherman         14:00 (400 M, 50 Squats x3)
Bill         13:29 (200 M, 15 Ring Row, 15 10 lb Wall Ball)
Smeth         12:16 (15 lb, +CTB)
Mechelle         16:06 (15 Ring Rows, 15 10 lb Wall Balls) 
in Workout of the Day 276 comments

WOD 5/13

5-5-5-5-5
Overhead Squats

Balance, peace, and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them. –Thomas Kinkade

Throw away the BOSU balls

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AM Results
Jennie         15, 20, 20, 25, 35×3
Kristin         55, 65, 70, 75, 80×4
Rob         75, 85, 95, 105, 115×3 
Blake         75, 95, 105, 115, 125×2
David         45, 55, 65, 75, 90
Sunny         15, 15, 20, 25, 35×3
Ryan         65, 70, 80, 85, 90×4
PM Results
Eric         185, 195, 205, 225, 245×4
Jessica         35, 45, 55, 65, 75
Coy         15, 35, 45, 65, 75
Melanie         35, 45, 55, 65, 70
Wes         205, 225, 235×4, 230, 240
Tristy         80, 90, 95, 100, 105
Stacey         80, 90f, 90, 95, 105
Bill         Skill Work
Boone         95, 115, 135, 155×3, 155×2
Megan T.         55, 65, 70, 75, 80
Ashley          55, 65, 70, 70, 75 
Sherman         85, 95, 105, 135, 145f
Smeth         75, 85, 95, 115×4, 115
Stephen         75, 75, 75, 75, 75
Anna         15, 15, 20, 20, 20 
Aurelia         25×4, 20, 20, 20, 25×2
BWOD  
Lyzz         4:06 (50 10# WB, 500 M Row)
Ryan M.         4:12 (40 10# WB, 500 M Row)
Chuck         6:05 (50 10# WB, 500 M Row)
in Workout of the Day 262 comments