A. 4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS
6:00 E202
Hang Power Snatch + Hang Snatch
10:00 E202
1 Snatch by feel
B. 21-15-9
Burpees over bar
DL @ 185 / 125
*Time cap 10:00
*Time recorded
C. Max Double unders in 2:00
*Reps recorded
“To give anything less than your best, is to sacrifice the gift.” –Steve Prefontaine
A. 18 Clean & Jerks
18 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
3 Clean & Jerks
3 Toes to Bar
M: 135 W: 95 lb
Partners alternate on each exercise one person works at a time. All athletes will complete all the reps.
The Open starts next week! Are you registered??
2016 CrossFit Open
A. 10:00 EMOM
3 SA KB Push Press / arm (light to moderate weight should be a struggle)
B. For Quality
400 M Run
25 Wall Balls @ 20/14
400 M Run
25 Russian KBS @ 24/16
400 M Run
25 Unweighted Lunges/ Leg
400 M Run
25 Slam Balls
C. 10:00 EMOM
Min 1: :30 Hollow Body Plank
Min 2: :30 Flutter Kicks
Join us this evening for Night Of Champions! BYOB and come cheer on your buddies!
A.16:00 E202
3 TnG Hang Power Cleans @ 65-75%
B. 5:00 AMRAP
8 Squat Clean @ 135/95
8 TTB
Rest 5:00
5:00 AMRAP
8 Power Snatch @ 115/75
8 Burpees
Rest 5:00
5:00 AMRAP
8 STO @ 95/65
8 Pistols (total)
*total reps / AMRAP recorded
“True happiness is… to enjoy the present, without anxious dependence upon the future.” –Lucius Annaeus Seneca
A. 12:00 E2O2
3 Push Press @ 80-85%
B. 18:00 EMOM
Min 1: 3-6 Dips
Min 2: 2-3 Weighted Pull-up
Min 3: Rest
C. 18:00 EMOM
Min 1: 3-6 Strict TTB
Min 2: :30 Hollow Body Plank
Min 3: Ring L-Sit Lifts
“Change is the law of life. And those who look only to the past or present are certain to miss the future.” –John F. Kennedy
A. 2K Row Relay w/ a partner alternate every 250 m.
B. 30:00 AMRAP
400 M Run
30 DUs
21 KB Swings @ 24/20
12 Box Jumps / Step-ups @ 24/20
*Total reps recorded
“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” –Lee Haney
We are 5 short days from our Night of Champions competition! As promised, below are the WODs we’ll see this Friday with Rx and Scaled weights listed below. Get yourself a partner and get registered! Remember, only 1 team member must register through the online system ($50 per team). We’ll email you to get your partner’s name and which division you’ll be competing in.
Event 1
Max Deadlift
Each team member will find a max deadlift. Teams will be grouped on bars together by announced opening weights and each bar will move up in weight every minute. Teammates best lifts will be added together to give the team a score.
Event 2
1200 M Run
50 Burpee Box Jump / Step-up
40 Hang Cleans
15:00 Cap
Rx
M: 24” box, 165 lb barbell
W: 20” box, 105 lb barbell
Scaled
M: 20” box, 115 lb barbell
W: 12” box, 75 lb barbell
Athletes will run a total of 1200 meters between them. This can be split into an 800 and a a 400 or two even 600s. The athletes will then proceed to the burpee box jump / step ups where the reps can be split anyway they see fit. Athletes may jump or step onto the box at their own discretion. Teams will then move to the hang cleans where they may split the reps however they see fit. Hang cleans must start between the knee and the hip and can be received in muscle, power, squat or split position.
*15:00 Time Cap
A. In 20 minutes build to a Max:
Hang Power Clean + Front Squat + Jerk
B. 50 DU Buy in
7 CTB Pull-ups
21 Thruster
6 CTB PUll-ups
15 Thruster
5 CTB Pull-ups
9 Thrusters
4 CTB Pull-ups
50 DU Cash Out
M: 95 W: 65
*Time recorded
Extra Credit
10:00 EMOM
2 Muscle-up transitions
or
Kip Ring Dips x4-7×3
**Join us this Friday for Night of Champions!**
{Details & Registration}
Looking for something special to do with your Valentine?
Join us for CrossFit Austin’s Annual Sweat with your Sweetheart WOD!
Whether it’s your husband, wife, fiancé, girlfriend, boyfriend, brother, sister, best friend, random person you met on the way….doesn’t matter to us! Grab a partner and lets get sweaty!
{The couple that sweats together, stays together…}
Saturday, February 13th @ 10:00 am
Free Class open to the public!
Non-members, members and loved ones can sign up for this fun and free event here! Regularly scheduled group classes on Saturday (2/13) have been replaced by this event, so be sure to follow the registration link to participate. Workouts will be designed for all ability levels, making this is a great time to spread the word and come in for a fun workout!
**9:00 am group class cancelled – Open gym will be available**