4 rounds
400 Meter Sprint
3 minutes rest in between each set
“Life is not lost by dying. Life is lost minute by minute, day be day, in all the thousand small, uncaring ways.” – Stephen Saint Vincent Benet
| 400m #1 | 400m #2 | 400m #3 | 400m #4 | |
| Marcos | 1:24 | 1:24 | 1:35 | 1:53 |
| Shane | 1:19 | 1:19 | 1:25 | 1:20 |
| Boone | 1:07 | 1:08 | 1:10 | 1:10 |
Pyramid to 10
Lunges
Sit-ups
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.”– Ambrose Redman
AM Results:
Day #1 in the books.
| Shane | 9:53 | ||
| Wes | 9:42 | ||
| PM Results: | |||
| Tristy | 10:02 | ||
| Boone | 8:32 | ||
| Marcos | 14:16 | ||
| Emily | 13:00 | ||
3 rounds
400 M Run
20 KB Swings (1.5 pood)
15 OVHD Squats (65 lbs)
Do not wait to strike till the iron is hot, but make it hot by striking. -William Sprague
| AM Results: | |||||||||||||||||||||||||||
| Shane | 12:11 | Rx |
Nice hops Shane. |
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| PM Results: | |||||||||||||||||||||||||||
| Tristy | 11:10 | (PVC, 20 lb) | |||||||||||||||||||||||||
| Marcos | 11:49 | (45 lb/PVC) | |||||||||||||||||||||||||
| Wes | 9:54 | Rx | |||||||||||||||||||||||||
Rest
Thanks to Adrian from CrossFit Houston for joining us yesterday, and great job by everyone!
We spent all day yesterday getting the floor put down, and lifting platforms are on the docket for today. Check back in later for our complete Thanksgiving week hours. In the mean time, take a look at one of the reason why our program works HERE.
Max Rounds in 10 Minutes
5 Front Squats 65 lb (45 lb)
4 Double Unders
3 KB Sumo Deadlift High Pulls 1.5 pood (1 pood)
2 Burpees
1 Handstand Push Up
Not life, but good life, is to be chiefly valued. –Socrates
| Team 1: | Team 2: | Team 3: | |||||||||||||||||
| Melinda | Tristy | Peter | |||||||||||||||||
| Adrian | Joy | Marcos | |||||||||||||||||
| 7 | 7 | Shane | |||||||||||||||||
| 13 | |||||||||||||||||||
4 Rounds:
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.)
10 Rounds
10 Push-ups
10 Squats
10 Sit-ups
“Success based on anything but internal fulfillment is bound to be empty.”– Dr. Martha Friedman
The final Town Lake crew.. come see us on Saturday morning!
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…
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.
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!
