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 

WOD 11/11

“Helen”

3 rounds
400 Meter run
21 Kettlebell Swings (1.5 Pood)
12 Pullups

Lyssa  8:26 (Jump/kip, 35 LB)
Boone 8:13 (50 LB)
Wes 9:26 (50 LB)

“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” 
– Zig Ziglar 

WOD 11/10

Tabata 
Double unders
Goblet Squats
Box Jumps


        Total     DUs*     Box Jumps*     G’ Squats*          
Shane       233     6     12     7         (singles, 50 LB)
Garrett       240     6     11     9         (DUs/singles, 35 LB)
Lyssa       217     12     7     4         (DUs/singles, 20 LB)
Tori       219     9     6     5         (DUs/singles, 15 LB, jump/step)
Ryan       266     7     9     11         (singles, 35 LB, jump/step)
Melinda       166     8     5     5         (singles, 20 LB, step)
Brooke       165     1     6     6         (singles, 15 LB, step)
Nick       274     6     7     10         (50 LB)
Patrick       209     6     8     7         (singles, 50 LB, jump/step)
Ben       275     10     4     8         (50 LB, step)
Annie       235     10     9     10         (singles, 20 LB)
Tristy       203     4     9     8         (singles, 20 LB, step)
Boone       286     15     7     8         (50 LB)
Wes       275     6     12     10         (50 LB)

*DU, Box Jump, and G’ Squat columns denote lowest number of reps completed in any 1 of the 8 intervals for that excercise. i.e. if your g’ squat intervals looked like: 15, 12, 13, 12, 13, 8, 10, 9.  Then your g’ squat column would show 8.


“I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.” – Michael Jordan

WOD 11/8

800 Meter run
3 rounds
20 Box jumps
15 DB Swings
5 Tire Flips
800 Meter run

Team 1: 
Sarah 15
Garrett 35
Ryan 35
15:45
Team 2: 
Marcos 50 LB
Lyssa 20 LB
Shane 50 LB
15:15

“The best preparation for good work tomorrow is to do good work today.” -Elbert Hubbard 

Get excited… we’ve got new toys!

WOD 11/7

12-9-6
Clean & Thruster Burpees 35 LB (20 LB)
Weighted Pull-ups 20 LB

Emily  7:52 (Jump Kip, 10 LB)
Lyssa 6:10 (Jump Kip, 15 LB)
Boone 6:56 Rx
Wes 9:52 Rx

Our greatest glory is not in never falling but in rising every time we fall. -
Confucius

Lyssa getting full extension on the swing!

WOD 11/6

Max rounds in 20 minutes
15 Squats
10 Flutter Kicks
5 Dumbbell Snatchs

Tristy 11 (15 LB)
John 12 (50 LB)
Emily 12 (15 LB)
Patrick 11 (50 LB)
Boone 12 (50 LB)
Wes 14  (50 LB)

There is just something wrong with getting up every day and moving through your existence with the least possible effort. – Mark Rippetoe

Here are some good articles on the Zone for those of you that are interested, compliments of our good friends at Windy City CrossFit : The Feeding Ground

Patrick knocking out the push-ups last night.