Announcements

A. 15:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 5 Weighted Ring Dips (or progression)
Min 3 – Rest
Progression

*all sets across % or progression

B. “Diane”
For time (21-15-9 reps)
Deadlift 225 / 155 / 95
Kipping Handstand Push-ups
*time recorded
* Compare to 10/16/15

Scaling Guide:
– 4 – 9 minutes.
– Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

– HSPU Scales:

15-12-9 to one abmat
15-12-9 seated dumbbell shoulder press

Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
15 wall ball

LAST CHANCE – Gymnastics Seminar with David Henderson – 10 am to 1 pm – Saturday, January 28th
REGISTER HERE

A. 4 rounds – AMReps (as many reps as possible) FGB Style
1:00 ‘heavy’ Russian KBS @ 32K / 24K / 12K
1:00 ‘high’ box jump @30”/24”/20
1:00 pistols (either leg) (Lateral Step-ups)
1:00 toes-to-bar
1:00 sled drag @ 90 lbs / 45 lbs / tire
1:00 rest

Scaling Guide:
Scale Up: 44K /32K kb, 36/30″ box, 16K / 12K wtd pistols

“Success is where preparation and opportunity meet.”- Bobby Unser

A. Spend 10 minutes working up to your max depth HSPU up to 5 reps.
Optional: finish with max depth kipping HSPU up to 10 reps (after testing strict)

B. In 20:00 build to a Max Squat Clean
*Clean weight recorded
*Retest from 11/29/16

C. 18:00 EMOM
Min 1- 1 Deficit DL @ 55-65%
Min 2 – 2 WTD Ring Dips(or progression)
Optional ‘Cash Out’:
Tabata row or airdyne for calories

“When love and skill work together, expect a masterpiece.” – John Ruskin

Gymnastics Clinic – Saturday 1/28 – 10 -1 
Register here

A. In 10 Minutes Builde to a Challenging Thruster (80-90% of PP, from Rack)

B. 15:00 AMRAP
9 ‘heavy’ thrusters @ 115 / 75 / 55
9 kipping pull-ups
15′ out and 15′ back Overhead dumbbell lunge -one hand- @ 40-55 lb  / 25 – 35 lb / 15
10 burpees with 15′ lateral shuffle
1:00 rest
*rounds + reps recorded
Scaling Guide:
– 4-5 Rounds  including the rest.
– Scale Up: 16 kipping pull ups per round.

THIS Saturday! 10:00 am – 1:00 pm – Gymnastics Seminar with Coach David Henderson
REGISTER HERE

“Dirty Thirty or Filthy Fifty”
50/30 Box jumps @ 24” / 20” / 12”
50/30 Jumping pull-ups
50/30 American KBS@ 16K / 12K / 8K
50/30 Walking Lunge (total steps)
50/30 Knees to Elbows
50/30 Push press @ 45 lb / 35 lb / 15 lb
50/30 Super Mans
50/30 Wall balls @  20lb/10ft, 14lb/9ft, 10lb/8ft
50/30 Burpees
50/30 Double unders
*Time recorded
*35:00 Cap

*If you have completed a Dirty Thirty under 20 minutes perform as Filthy Fifty compare to September 22, 2016
*If you complete the Dirty Thirty in under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.

“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield

A. As a team build to a max in the following complex:
1 Hang Power Snatch + 1 Squat Snatch + 1 OHS
*combined team weight recorded

B. For REPS FGB style
4 rounds
1:00 ring rows
1:00 hang power snatch 95/65/35
1:00 Double Unders
1:00 calorie row
1:00 rest

Join AIRROSTI at 11:00 am for an awesome mobility seminar!
Reserve your FREE spot HERE! 

A. 18:00 EMOM
Min 1 – 2 Squat Cleans @ AHAP
Min 2 – 3-5 Weighted Ring Dips
Min 3 – Rest
Progression
*all Sets within listed range  on both movements
*Clean weight recorded

B.Open WOD 13.4
7 minute AmRep (as many reps as possible)
3 clean and jerks @ 135 / 95 / 65
3 toes-to-bar
6 clean and jerks
6 toes-to-bar
9 clean and jerks
9 toes-to-bar
12 clean and jerks
12 toes-to-bar
*Total reps recorded

Heyoooo! This is coming up quick – combine strength & endurance in one competition
Iron Bromance – February 4 at CrossFit Austin

**We’re also looking for a few volunteers – If you’re interested, email genny@crossfitaustin.com!

A. Spend 8-15 minutes working on kipping drills focused on pull ups and/or bar muscle ups

B. 17:00 AMRAP
800m Run

1:00 rest
then max rounds:
12 bar facing burpees
10 front squats @ 135 / 85 / 55
Chest-to-bar pull-ups @ 8 / 6 / 6 Ring Rows
*800 M Run time recorded
*Total Rounds + reps recorded

January 28th || 10:00 am – 1:00 pm || Gymnastics Seminar with David Henderson

A. 14:00 E2O2
1 Deficit DL @ 50-60%

B. 5 rounds for Quality (Scale 4 Rounds)
Overhead plate walk 40 feet @ 45 / 25 /15
15 American Kettlebell Swings 24K / 16K / 12K
40 double unders (Health: 80 singles)
*completion recorded

Optional ‘Cash Out’:
4 min max cal row

“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius

A. Spend 10 minutes working up to a challenging (80-90%) jerk (any variation) out of the rack
*weight recorded

B. “DT”
5 rounds for time
12 Deadlifts 155 / 105 / 75
9 Hang power clean (same)
6 Push jerk (same)
*time recorded

Scaling Guide:
– 6-14 minutes. About 2 min per round. – – Scale Up: “Heavy DT” (from the Games) 205/145lbs

Optional ‘Cash Out’:
4 rounds
10 pull ups
15 wall ball

THIS SATURDAY – Airrosti Advanced Mobility Seminar

Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.

CLICK HERE to sign-up
COMPLIMENTARY MOBILITY WORKSHOP
PAIN PREVENTION
@
CrossFit Austin Mobility Class
 January 21st // 11:00-12:00pm

Airrosti providers are experts at eliminating chronic pain and resolving most
soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session