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WOD 2/28

50 Wall Ball
400m Run
25 Kettlebell Swings
200m Run
25 Wall Ball
200m Run
50 Kettlebell Swings 
400m Run 

“Never confuse movement with action.”
-Ernest Hemingway

How to defend yourself in an elevator… or really creep out an innocent dude trying to get to his floor: [wmv][mov] (Brought to you by Tony Blauer from CrossFit.com)

 

Team #1: 16:48
Shane 24K, 20lb
Keir 24K, 20lb
Team #2:  15:27
Shera 15lb, 10lb
Anne 16K/12K, 15lb
Team #3: 14:45
Kristin 12K, 10lb
Daniel 12K, 15lb
Team #4: 12:12
Stacey 16K, 15lb
Tristy 12K, 15lb

 

 

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A look of determination from “Sweat with your Sweetheart”

in Workout of the Day 304 comments

WOD 2/26

Front Squats
1-1-1-1-1

then

5 rounds
50 Yard  Sprint
20 Push Presses (65 lbs)

What about Coffee?

Don’t let your special character and values, the secret that you know and no one else does, the truth – don’t let that get swallowed up by the great chewing complacency. –Aesop 

AM Results                      
Rob 125 145 165-F 155 165 4:52 (45lb)
Shera 65
75 85 95 105 5:59 (25lb)
Boone 185 205 215 225 235 4:45 Rx
PM Results        
Danielle 85 95 (ROM) 95 105 115 4:28 (15 lb)
Shane 205 225 275 (ROM) 275 285 3:20 Rx
Betsy 95 105 115
125 130f 4:02 (25 lb)
Stacey 135 155 165 175f 170 4:47 (45 lb)
Ana 55
65 75
85 105f 3:45 (15 lb)
Seth 145 165 175 185 195 5:30 (45 lbs)

 

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A CF Austin Sunset

in Workout of the Day 338 comments

WOD 2/25

15 Minutes Max Rounds
200 Meter Run 
15 Pull-ups
10 Dumbell Hang Split Cleans

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. -Dan Gable

Carbs or Crack?

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AM Results
Anne     5   (Jump, 15 lbs)
Baker     4   (20 lbs)
Shera     5   (10 lbs)
Rob     4   (Row, 15 lbs, Jump)
Keir      5   (35 lb)
BWOD: 30 Wall Ball, 400 M Ball Run
Daniel     3:33   (15 lb)
PM Results
Kristin     5   (Jump, 10 lbs)
Stacey     6   (Jump/Kip, 15 lbs)
Betsy     6   (Jump, 10 lbs)
Shane     6   (35 lbs)
Tristy     6   (Row, 30 VPU, Lunges)
Boone     6   Rx
Megan     5    (J, 10 lbs)
Sherman     5   (20 lbs)
Seth     5   (20 lbs)
Rachel     5   (Jump, 15 lbs)
in Workout of the Day 1 comments

WOD 2/24

4×400 M Run
3 minute rest between intervals

A creative man is motivated by the desire to achieve, not by the desire to beat others. –Ayn Rand

Beans, Beans the magical fruit…

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AM Results
1 2 3 4
Anne 1:43 1:44 1:46 1:47
Keir 1:08 1:11 1:13 1:13
PM Results
Danielle 1:42 1:38 1:41 1:45
Kristin 1:45 1:52 2:01 1:58
Shane 1:16 1:16 1:23 1:24
Sherman 1:39 1:51 1:56 1:57
Boone 1:02 1:03 1:11 1:09
in Workout of the Day 246 comments

WOD 2/23

10-9-8-7-6-5-4-3-2-1
Deadlifts 250 lbs, 165 lbs
Box Jumps 

Life is one grand, sweet song, so start the music. –Ronald Reagan 

Sleep and Intermittent Fasting… via Robb Wolf

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AM Result:
Kristin     13:19   (135 lbs)
Rob     13:26   (185 lbs)
Anne     10:54   Rx
Danielle     7:43   (75 lb)
Shera     6:29   (45 lb)
Keir     7:40    (225 lb)
PM Results:
Shane     5:57   Rx
Tristy     7:35   Rx/Squats
Stacey     9:06   Rx
Betsy     8:14   135 lb
Sherman     10:33   185 lb
Megan     10:10   115 lb
Ana     13:10   115/85 lb, 12” 
Rachel     13:43   135/115 lb
Ashley     12:57   115/75 lb, 12”
Seth     6:08   185 lbs
Wes     6:16   Rx
BWOD: 40 Wall Balls, 400 M Ball Run
Baker     9:27   10 lbs
in Workout of the Day 3 comments

WOD 2/21

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength and growth come only through continuous effort and struggle. –Napoleon Hill 


View Larger Map

Directions to Shane and Tristy’s house for today’s Potluck Nutrition Seminar.

 

Results:
Shane     Rx    
Keir     Rx    
22:15          
           
Tristy     (Jump, Knee PU)    
Stacey     (Kip/Jump, Knee PU)    
19:58          
           
Betsy     (Jump, Knee PU)    
Kristin     (Jump, Knee PU)    
21:29          
           
Anne     (Jump, Knee PU)    
Shera     (Jump, Knee PU)    
19:50          
           
Boone     21:09 Rx    
in Workout of the Day 4 comments

WOD 2/20

3 Rounds
400 M Run
15 Handstand Push-ups
15 Ring Dips

A people that values its privileges above its principles soon loses both. –Dwight D. Eisenhower

Fish Oil and the Zone, a potent combo via CrossFit Balboa

**Reminder**- Tomorrow is the Potluck Nutrition seminar CLICK HERE for details.  Do us a solid and RSVP in the comments if you plan on attending.

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Results
Rob       11:11 (Pike Push-ups)
Anne       12:44 (Knee Pike Push-ups, Jump)
Shera       10:46 (Pike Push-ups ROM, Jump)
Kristin       11:37 (Knee Pike Push-ups, Jump)
Keir       12:43 (Pike Push-ups)
Wes       12:56 (Pike Push-ups)
in Workout of the Day 271 comments

WOD 2/19

Power Cleans

3-3-3-3-3

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

Be a finisher!

**REMINDER**- Our Potluck Nutrition Seminar is this Saturday @ 1 PM CLICK HERE for the details.  It will be approximately 2 hours, Free for CFA Members and $40 for Non Members.
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AM Results
Rob 105 115 125 135 135  
Ana 55 65(F) 55 55 65×2
 HPCs
Boone 155
 175 185
 185
 185  
PM Results            
Shane 155 155 185 185 185  
Tristy 85 95 105 105 105  
Betsy 65 65 70 80 85×2  
Stacey 85 95 105 105 105  
Seth 75 95 105 115×2 115

 

in Workout of the Day 300 comments