A. 10:00 E202
TnG Power Cleans x8x5
*by feel, sets must be unbroken
B. 5 Rounds
200 M Run
8 Thrusters @ 95-115/65-75
8 CTB Pull-ups
(3:30 Cap)
Rest :90
*Time / round recorded
*Rest :90 + time remaining under cap after each round
*Choose a challenging weight that allows for unbroken sets can increase during the workout
A. 15:00 EMOM
2 Jerks any style by feel
B. 3 Rounds
800 M Run
10 Hang Snatches @ 95/65
20/15 Push-ups
*time recorded
*Men do 20 push-ups, women do 15
Two Person Teams
15:00 AMRAP
10 Ground to Overhead @ 135/95
10 Burpee Box Jump Overs @ 24/20
*Alternate each round
*Complete Full and half rounds recorded
The Prep starts Monday!
Join our crew!
Early Bird registration ends Monday!
Join WLC
A. 21:00 EMOM
Min 1- 2 Power Snatch
Min 2- 3 Ring Dips
Min 3- Rest
*build up each set in the Power Snatch to a challenging weight
*Snatch Weight recorded
B.
30 power snatches @ 95lb / 65lb / 35lb (hang muscle snatch)
1:00 Rest
3 Rounds
10 Burpees
15 Hang Power Clean @ 95lb / 65lb / 35lb (hang muscle clean)
*total time recorded including rest
Optional ‘Cash Out’:
3 rounds
30s plank
10 db thrusters
40 jump rope (double or singles)
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy
CrossFit Austin is closed today.
Coming up in January:
The Prep – January 4th
Free Community WOD – January 9th
The Whole Life Challenge – January 16th
“The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.” –Melody Beattie
~Let CrossFit Austin help you reach your goals in 2016~
CFA will be closing at 1:00 pm for New Year’s Eve! We will be closed tomorrow for New Year’s Day.
Fight Gone Bad
3 Rounds
1:00 Wall Balls @ 20/14
1:00 Sumo DL High Pull @ 75 / 55
1:00 Box Jumps @ 20”
1:00 Push Press @ 75 / 55
1:00 Row for Cals
1:00 Rest
“And now we welcome the new year. Full of things that have never been.” –Rainer Maria Rilke
A. Front Squat x3x5 @ 80-85 %
B. Strict Press x3x5 by feel
C. 3 sets for quality
8-10 Strict Pull-ups
10 Straight leg Med Ball Sit-ups
10 Half Kneeling KB Press / arm
“I think fitness is important. I think a healthy lifestyle is important. I think putting positive energy out there is important and just staying connected with the people.” –LL Cool J
Test Day 3
14.4
For Time
60 calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 Cleans @ 135/95
20 muscle-ups
*14:00 Cap
*Time or reps completed recorded
**Holiday Hours this week:
Thursday 12/31: Open through the noon class – CFA Closing at 1:00 pm
Friday 1/1: CLOSED – Happy New Year!
“Think like a queen. A queen is not afraid to fail. Failure is another steppingstone to greatness.” –Oprah Winfrey
A. 1RM Power Snatch
B. 1RM DL
C. 1 RM Floor Press
Weights rec.
“We talk a lot about hope, helping, and teamwork. Our whole message is that we are more powerful together.” –Victoria Osteen
Wishing you and yours a very Merry Christmas!
12/24 – 12/27 – Closed
Choose an at home WOD!
{Check it out}
*Hope everyone got what they asked Santa for 😉 *
