WOD 11/21

4 Rounds:We finally got the keys!  Next stop is installing flooring tomorrow...

400m run
50 squats

“We must learn to reawaken and keep ourselves awake… by an infinite expectation of the dawn, which does not forsake us in our soundest sleep.”
     –Thoreau

Check it out!  We finally got the keys to the new gym!!! Next stop… installing flooring tomorrow, then equipment!  (Please excuse the abundance of exclamation points.  We’re pretty excited.)

WOD 11/20

10 Rounds 

10 Push-ups
10 Squats
10 Sit-ups

“Success based on anything but internal fulfillment is bound to be empty.”– Dr. Martha Friedma

The final Town Lake crew.. come see us on Saturday morning!

WOD 11/19

5 rounds

20 Push Press’s (65 lbs)
15 KB Swings (1.5 pood)
10 Push-ups

Tracy       13:16       (PVC, 10 lb)  
Tristy       10:07       (45 lb, 16 k)  
Kristin       9:21       (PVC, 20 lb)  
Stephanie       9:29       (PVC, 20 lb)  
Shane       8:16       Rx  
Lyssa       10:02       (45 lb, 16 k)  
Ursula       12:00       (PVC, 15 lb)  
Joel       12:13       (PVC, 20 lb)  
Marcos       12:28       (16 k)  
Boone       10:24       Rx  
Wes       6:29       Rx  

“Success is dependent upon the glands – sweat glands.” – Zig Ziglar

*CrossFit Austin T-Shirts: $20, American Apparel 50/50, Men’s and Women’s cuts*

We’ve gotta hire some better looking models…

WOD 11/18

2 rounds

400 M run
40 Box Jumps
40 Flutter Kicks

Tristy  9:58 (Step)
Shane 8:12 Rx
Stephanie 11:07 (Jump/Step)
Kristin 11:37 (Step)
Boone 7:24 Rx
Wes 9:17 Rx

Believe deep down in your heart that you’re destined to do great things. – Joe Pa

**REMINDER- Today’s workout will be in the evening at 6:30 *PM*

**ANNOUNCEMENT- Get your brand new CrossFit Austin T-Shirt at the workout tonight! $20, your choice of Blue or Red. 

WOD 11/17

21 Thrusters (95 LB)
9 Burpees
15 Thrusters (95 LB)
15 Burpees
9 Thrusters (95 LB)
21 Burpees   

Shane 5:15 (75 lbs)
Garrett 6:01  (45 lbs)
Tracy DNF (PVC, Knee)
Sara 6:36 (PVC, Knee)
Meagan 6:09 (45 lbs/PVC, Knee)
Tristy 6:40 (45 lbs, Knee)
Lyssa 7:09 (45 lbs)
Dutch 5:34 Rx
Marshall 11:45 Rx
Boone 11:01 Rx
Wes 6:10 Rx
Beginner WOD
Stephanie 2:28

A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals. Larry Bird 

** ANNOUNCEMENT — This week will be our final 3 free WODS @ Town Lake:  Monday, Tuesday, and Wednesday @ 6:30 PM. Thursday and Friday we will be moving into our facility and we will be open for business on Saturday morning!

Tristy and Sarah crushing double unders!

WOD 11/16

REST

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

**ANNOUNCEMENT — CrossFit Austin’s grand opening celebration and fundraiser will be on Saturday December 6th click here for more details.  All proceeds will be donated to the Brittany Tuck Memorial Scholarship Fund. We would love for everyone to come out!**

WOD 11/15

3 Rounds

400 M Run
100 Double Unders
75 Overhead Squats
50 Push-up

Team Total

“In nature there are neither rewards or punishments — there are consequences.” 
– Robert G. Ingersoll

**ANNOUNCEMENT — CrossFit Austin’s grand opening celebration and fundraiser will be on Saturday December 6th click here for more details.  All proceeds will be donated to the Brittany Tuck Memorial Scholarship Fund. We would love for everyone to come out!**

Team 1: 14:03               Team 2: 18:33
Shane                 Jonathan  
Tristy                 Zach  
Sarah                 John  
Ryan                    

 

WOD 11/14

Pyramid to 10

Pull-ups 
Push-ups

Pyramid = 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Lyssa 10:51 (Jump Kip)
Sledge 9:18 (Jump Kip / to 7) 
Wes 13:51 Rx
Boone 9:55 Rx

Do not let what you cannot do interfere with what you can do. John Wooden 

 

Shane flipping the tires!

WOD 11/13

200 M run
21 Sumo Deadlift High Pulls (75 lbs)
21 Sit-ups 
200 M run
15 Sumo Deadlift High Pulls (75 lbs)
15 Sit-ups  
200 M run
9 Sumo Deadlift High Pulls (75 lbs) 
9 Sit-ups 


John 5:10 Rx
Marcos 5:50 Rx
Emily 6:17 PVC
Stephanie 7:16 PVC
Leslie 6:59 45 LB / PVC
Garrett 6:57 75 LB / 45 LB
Kristina 7:42 PVC
Nick 5:40 Rx
Dave  5:23 Rx
Lyssa 6:02 45 LB
Jason 6:02 Rx
Boone 4:44 Rx
Wes 4:50 Rx


It is hard to fail, but it is worse never to have tried to succeed. –Theodore Roosevelt 

Post handstand push-up domination!

WOD 11/12

10 Rounds 
5 Handstand Push Ups
10 Squats

Emily  4:30 (Pike / Knee Pike)
Tristy 4:50 (Knee pikes)
Garrett 6:45 (HSPU / Pikes)
Kristen 5:25 (Push-ups)
Jamie  ? (HSPU)
Stephanie 5:42 (Knee Pikes / Pikes)
Jason 4:53 Rx
Scott 5:45 (HSPU / Pikes)
Ryan 5:01 (HSPU / Pikes)
Andy 5:01 (HSPU / Pikes)
Katie 8:01  (Push-ups)
Heather 5:25 (PIkes / Knee pikes)
Laura 7:42 (Pikes / Knee pikes)
Melinda 7:08 (Pikes)
Boone 6:03 (HSPU / PIkes)
Wes  6:30 (HSPU / Pikes)

The undertaking of a new action brings new strength. – Richard L. Evans