Nov 21 2014

WOD 11/22 – Grand {re}Opening // Jack & Jill Classic

Today’s the big day! Rain or shine folks, let’s celebrate the Grand {re}Opening of CrossFit Austin in our new space and raise some money for the Ronald McDonald House Charities!

Schedule of Events:
9:00 AM -11:00 AM: Jack & Jill Partner Competition
11 AM: Festivities Officially Begin! 
{Feats of Strength, Burpee Bank, Kids Booths, Etc}
12 PM: Beer and Mimosa Mile 
1:00 PM: Coaches vs. Community Tug of War
1:30 PM: NovemBEARD Competition
2:00 PM: Raffle Drawing & Prizes

There is something for everyone! Come spend the day with us and check out all of the great sponsors and vendors that will be joining us! 

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Nov 20 2014

WOD 11/21

A.20:00
Snatch

Progressions/Work/ Practice

B. In Teams of 2
200 M Sled Drag
400 M Sled Drag
600 M Sled Drag
Dual KB hold while partner drags the sled. 24K/16K
*Time Recorded team is assessed a 2 burpee penalty for each time KB’s are dropped

JOIN US TOMORROW!!
>>Details<<
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Nov 19 2014

WOD 11/20

A.10:00
TTB/Pull-up

Progressions/Work/ Practice

B. 20:00 AMRAP
10 Power Cleans 135/95
20 TTB
30 Burpees
40 Wall Balls
50 Double Unders

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

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Nov 18 2014

WOD 11/19

A. 15:00
Jerk

Progressions/Work/ Practice

B.
OVHD Squat x2x6 w/ :03 pause on each rep, by feel, build each set, try to increase from last week
*weight recorded

C. E202
Clean Deadlift x3x5
by feel, build each set

“Competition makes us faster, collaboration makes us better” -Fyrefly London

Today is the last day to register!
>>REGISTER HERE<<
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Nov 17 2014

WOD 11/18

A. 20:00
Double Unders

Progressions/Work/ Practice

B. 5 Rounds
12 Power Snatches @ 95 /75
25 Double Unders
200 M Run
*Total time recorded

“Change will never happen when people lack the ability and courage to see themselves for who they are.” -Bryant H. McGill

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