Two Person Team
4 Rounds
12 TTB
12 STO @ 95/65
12 Box Jumps
*teammates split the work however they see fit
*time recorded
15:00 Cap
rest 5:00 (+remainder of time cap)
3 Rounds
10 Ground to Overhead @ 95/65
200 M Shuttle (50 M x4)
*teammates alternate each round and each complete 3 rounds
*time recorded
15:00 Cap
The Prep starts Monday! Discounted for New Member November!
REGISTER HERE
B. 400 M Sled Drag
400 M Run
100 Double Unders
50 Step-ups (25/leg) @ 20”
The Prep starts Monday!
15% off The Prep for New Member November!
A. 4 Rounds for time
18 Wall Balls @ 20/14
15 Russian Swings @ 24K/16K
12 Pull-ups
“What would life be if we had no courage to attempt anything?” –Vincent Van Gogh
A. 18:00 E202
Set 1-3: 3 Squat Clean + 1 Power Jerk
Set 4-6: 2 Squat Clean + 1 Power Jerk
Set 7-9: 1 Squat Clean + 1 Split Jerk
*By feel
B. 6:00 E202
Clean DLs x3x3
C. Build to a heavy Back Squat in 15:00
“It is health that is real wealth and not pieces of gold and silver.” –Mahatma Gandhi
A. For time:
12 Thrusters @ 135/95
12 Burpees Over the Barbell
12 Squat Clean Thrusters @ 135/95
12 Burpees Over the Barbell
12 Ground to Overhead @ 135/95
12 Burpees Over the Barbell
*time recorded
B. 3 Rounds for Quality
8 Banded Good Mornings
:60 Rest
8/leg Lateral Box Step-Ups w/ KBs or DBs
:60 Rest
“Nobody who ever gave his best regretted it.” –George Halas
A. 10:00 E202
Push Press x5x5 by feel
B. 4 Rounds
:30 CTB Pull-ups
:30 Rest
:30 Burpees
:30 Rest
:30 Box Jump Step-down
:30 Rest
*Goal is to hit a consistent number each set.
*Total reps / exercise recorded
“We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.” –Sheryl Sandberg
9:00 am Class:
Team Workout
4 Rounds
15 KBS @ 24K/16K
400 M Run
*Each teammate completes 4 rounds in a relay fashion
*time recorded
10:00 am Class:
Free Community WOD
Test 7
21-15-9
Deadlift @ 225/155
Handstand Push-up
*time recorded
Scale 1
21-15-9
DL @ 185/125
8 – 7 – 6 – 5
HSPU
Scale 2
21-15-9
DL @ 115/75
Seated DB Press
Every month we have new folks walk through our doors and join our amazing community. Well guess what new members! November is for you! All month long we’ll be dishing out specials and highlighting our newer folks.
To kick things off we want to start by helping you get in the door with The Prep!
Our entry point is a program we call The Prep. It’s designed to introduce folks that are new to CrossFit Austin to the fundamentals and essential movements often seen in our group classes. It is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This is our road to success and we want to get you started and moving toward your goals!
Mornings: Monday, Wednesday, Friday @ 6:30 am for 4 weeks
Evenings: Monday, Wednesday, Thursday @ 6:30 pm for 4 weeks
Active Recovery
A1. DB Muscle Snatch x10x3
A2. Straight Leg WTD Sit-ups x10x3
B. 3 Rounds for quality
10 Lateral Band Step-overs
10 Step-ups / leg
10 No Push-up Burpees
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
200 M Run
“Life is too short to not have fun; we are only here for a short time compared to the sun and the moon and all that.” –Coolio
