Monthly Archives: May 2013

Saturday, June 1, 2013

8:30am = Yoga for CrossFit 9:15am = single athlete effort: deck of cards queens = du hearts = empty bar push press spades = empty bar back squat diamonds = empty bar power clean jokers = 11 burpees 10:00am Hero … Continue reading

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Friday, May 31, 2013

stamina: 75 sit ups for time metcon: Warrrior EMOM for 7:00 3 hang squat snatch (A = 115#/75#; B = 95/65; C = 75/45) 6 c2b pull ups (A = c2b; B = kipping; C = jumping) rest 1:00 EMOM … Continue reading

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Thursday, May 30, 2013

strength: 3 x 8 front squat metcon: “no reason to skip” amrap in 16:00 200m Run 10 slam balls 10 hspu ap: 20 sledge swings per side

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Wednesday, May 29, 2013

It is with a heavy heart that we run this WOD today in honor of one of our favorite, long time members, Tony Gray. Tony came to us 2.5 years ago overweight, totally out of shape and wondering how he … Continue reading

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Tuesday, May 28, 2013

stamina/speed: 400m run for time MetCon: Me, Myself and I Rx A = bw/70% bw; B = 80% bw/50% bw; C = 60% bw/30% bw) amrap in 5:00 power c&j rest 1:00 amrap in 3:00 back squat rest 1:00 amrap … Continue reading

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Monday, May 27, 2013 – 8:30am & 2:30pm classes ONLY

Memorial Day Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will … Continue reading

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Sunday, May 26, 2013

Open Gym 12:00pm – 2:00pm

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Saturday, May 25, 2013

8:30am = Yoga for CrossFit 9:15am = Team Workout Courtesy of CrossFit Austin Teams of 4 24 Rounds of… 5 Front Squats (135/95) 400 meter run Each person will perform 6 rounds. When person A starts, person B will start … Continue reading

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Friday, May 24, 2013

speed/stamina: for time = 30 burpees, 800m run metcon: “Thunder Thighs” 5 Rounds for Time: 5 Overhead Squats (L1 = 95#/65#; L2 = 115/75; L3 = 135/95) 10 Back rack barbell lunges (total) 5 HSPU (L1 = box; L2 = … Continue reading

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Thursday, May 23, 2013

strength: power snatch to snatch balance 5 x 1 for technique, not load MetCon: 16 minute AMRAP 100 M Run 10 Power Snatches (L1 = 65#/45#; L2 = 75/55; L3 = 95/65) 200 M Run 1 Rope Climbs (L1 = … Continue reading

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