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!
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!**
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 |
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!
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!
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
“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