Announcements

A. 10:00 E202
5 sets
3 ‘ring outs’ w/ :03 Pause
*(think of an ‘ab wheel’ on the rings).

B. 5 Rounds
4 ‘heavy’ jerks @155lb /  95lb* / 65lb
8 goblet squat @ 32k/24K/ 16K
12 ‘heavy’ Russian KBS @ 32k/24K/ 16K
200m Run
1:00 Rest
*20 minute time cap.
*Time recorded

Optional ‘Cash Out’:
Tabata row for total max calories

Scaling Guide:
– Goal  11 – 17 min, about 3:30 per round including rest
– Scale Up: 185/115lb jerks, and 20 reps Russian kb swings per round.

What an amazing weekend! Thank you to everyone who came out to celebrate with us and thank you to ALL of CFA for making this community so amazing!

60 Ground to Overhead
@ 135 / 95 / 75
*Total Time Recorded
*Two Person teams
*Snatch or C&J
*Cap 15:00

Rest 10:00 + remaining cap time

B. 4×400 M MedBall Relay @ 20/14/10
*Each Teammate runs 2 400s w/ Medballs alternating
*Total time recorded

It’s been 8 amazing years! Join us after class at Texas Keeper’s Cidery for the part!

Circa 2009 🙂

CFA will be closed today from 1-5 for management meetings. Thank you for your understanding!

4 rounds for time
400m run* (Health: 200m run)
20 wall ball @  20lb/10ft, 14lb/9ft, 10lb/8ft
15 burpees
10/ hand  DB Power Snatch (from floor) @ 40-50 / 20-30 / 15
5 overhead squats @ 95 / 65 / 35
Row @ 400m / 300m / 200m
*40:00 time cap.

Scaling Guide:
– 25 – 38 minutes, about 7:00 per round. – Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).

Join us tomorrow for our ((8th)) Anniversary and Holiday Party!

A. In 30:00
Build to a 1 RM Front Squat
&
1 RM Strict Pull-up
*rest as needed between set
*use  7-10 Build up sets to get to your max weights

B. 8:00 AMRAP
8 Left / 8 Right one-arm ‘Russian” kettlebell swings @  24K / 16K /  12K
8 Push Press @ 95 / 65 / 35
8 Front Squats (same as PP)
Chest-to-bar pull-ups @ 8 reps / 4 reps / 4 reps w/ smallest band possible
*reps + rounds recorded

Scaling Guide: Goal 3 – 5 rounds.

“Happiness lies in the joy of achievement and the thrill of creative effort.” – Franklin D. Roosevelt

600m Run
30 Overhead Squats @  95 / 55 / 35
30 / leg Plate OVHD Lunge @ 45 / 25 / 10
30 Push-ups
30 Box Jumps @ 24” / : 20” / 12”
60 American Kettlebell Swings @ 16K / 12K / 8K
600m Run
*Time Recorded
*Time Cap 25:00

Scaling Guide:

– Goal time 18-22 minutes.
– 30 HSPU  / 50 box jumps / 53lb kettlebell swing

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

A. On a 15:00 Clock
In 10 minutes quickly work up to a challenging Power snatch + OHS or full squat snatch single (80-90%)

In 5:00
Plan on hitting the above weight for 2-3 more sets.

B. 5 rounds (Health: 4 rounds)
4 Power snatch 135lb / 85lb / 55lb
8 Power clean and jerk (same)
10 Supine Ring row
12 Lateral Burpee over bar
1:00 rest
*total time recorded

Don’t miss Coach Tim’s article on mobility for the deadlift!
Check it out

A. 12:00 EMOM
Min 1 – 2 Squat Clean @ 60-70%
Min 2 – 3-4 Strict Handstand Push-ups or Progression

*Sets across on both movements

B. 4 rounds
9 DLs @ 185lb / 125lb / 85lb
18 Wall Balls @ 20lb/10ft, 4lb/9ft, 10lb/8ft
36 double unders  (72 single or Single / DU combo DUs count as two)
*time recorded

It’s a special day! We are wishing the big man the happiest of birthdays today! Without him, we wouldn’t have the AMAZING thing that is CrossFit Austin. Wes, we all hope you have the best day! Well wishes and love from us all!

20:00 AMRAP

With a partner, split the work up any way you desire, one person working at a time
200 M Run (Partners run together)
6 CTB Pull-ups
30 Russian kettlebell swing @  32K / 24K / 16K
20 Push jerk @ 135lb / 85lb / 55lb
*partner must hold the kettlebell in one hand for all non KBS reps to count

One week until our 8th Anniversary/Holiday Party!!
Join us!

A. 14:00 EMOM
Min 1 – BB Complex
Min 2 – 3 Single Leg DL / leg
*BB Complex = 1 PC + 1 FS + 1 Push Press

B. Open WOD 15.5
27-21-15-9
Row for Cals
Thrusters @ 95 / 65
*time recorded

Optional ‘Cash Out’:
4 Rounds
5 toes to bar
200m run

The Anniversary/Holiday party is coming up fast! Get the details here!