Looking for something fun to do on New Year’s Day?
Join your CrossFit Austin family as we get together to watch the CrossFit Games Marathon!
We’ll be setting up camp at Third Base in South Park Meadows from 2pm to 6pm on January 1st. Hope to see you there!
When: 01.01.12
Where: Third Base (South Park Meadows)
When: 2:00pm – 6:00pm
For more information, check our facebook page.
Level Two
WOD
A1. OVHD Squat or Frank Squat x12-15×2 @ 20X0 Rest :45
A2. Rings Rows x12-15×2 @ 20X2 Rest :45
B1. Long Stroke Split Squats x10-12/Leg x3
B2. DB Bench Press x10-12×3
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Hold x:30-:60×2 Rest :30
Level One (Day 4)
Skill
Rowing
Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2-person teams: Partner B can’t move on until partner A has finished exercise
Belief creates the actual fact. - William James
Exercise and Migraines
*Post thoughts to comments
Announcements:
- Welcome back ! We hope everyone had a great holiday!
| Level 1 – AM | |
| Cooey & Lawrence | 13:35 |
| Suzi & Sameer | 12:43 |
| Level 2 – AM | |
| Steven | S |
| Shug | S |
| Charlie | S |
| Haley | S |
| Sarah | S |
| Becky | S |
| Schittone | S |
| Cindy | S |
| Colleen | S |
| Anthony | S |
| Darlene | S |
| MGJenny | S |
| MegO | S |
| Veronica | S |
| Mikey | S |
| Marcus | S |
| Ray | S |
| Bryan | S |
| Ladies’ Class | |
| Robin | S |
| Dayna | S |
| Mer | S |
| Jenna | S |
| Jenny | S |
| Caitlyn | S |
| Level 1 – 12P | |
| Monk & Canada | 11:53 |
| Macaroni & G | 11:03 |
| Trixsi & Brandon | 11:20 |
| Level 2 - PM | |
| Cat | S |
| Jesse | S |
| ABC | S |
| Lane | S |
| Betsy | S |
| Stephen | S |
| 9AM | S |
| Fro | S |
| Leah | S |
| Martin | S |
| Cody | S |
| MLS | MU |
| Tristy | MU |
| Gary | S |
| Jerry | Wed. 23:35 |
| Carissa | Fri. 6:49 |
| Danny | S |
| Greg | S |
| Deandre | S |
| Mad Dog | S |
| Andy | S |
| Zoom | Mon. |
| Uzi | Wed. |
Travel WOD (No Class)
Hip & Glutes
Fire Hydrants x 10 ea leg
Double Leg Hip Bridge x 10
Lateral Leg Raises x 10 ea leg
SL Hip Bridge x 10 ea leg
Knee Circle, Forward x 10 ea leg
Hip Bridge March x 10 ea leg
Knee Circle, Backward x 10 ea leg
Donkey Kicks x 10 ea leg
WOD
21-15-9
Burpees
Lunge Walks
Sumo Side to Side
200m
Announcements:
- Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on tomorrow (Tuesday, 12/27) – see you then!
Travel WOD (No Class)
“Myrtle” Routine (10 reps ea leg):
Clams
Lateral Leg Raises
Donkey Kicks
Donkey Whips
Fire Hydrant
Knee Circle, Forward
Knee Circle, Backward
Hurdle Trail Leg, Forward
Hurdle Trail Leg, Backward
Lateral Leg Swings
Linear Leg Swings
Linear Leg Swings, Bent Knee
WOD
5 Rounds
200m Run
10 x Squat Jumps
200m Run
10 x Push ups (Scale up to Clapping Push ups)
Announcements:
- Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on Tuesday, 12/27 – see you then!
All Levels
10 Rounds
2 Pull ups
2 Push ups
4 Box jumps
Rest :30
“The only man who never makes a mistake is the man who never does anything.” -Theodore Roosevelt (read more here)
The Happiness Project
*Post thoughts to comments
Announcements:
- Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on Tuesday, 12/27 – see you then!
- – Congratulations to Matt “Macaroni” Ronne on his 36th place finish at the 12/03 Texas Super Spartan Race (even with an injury!)! Amazing job, Macaroni!!! 
| All Levels | |
| MegO |  |
| Colleen | 8:25 |
| Ivan | 7:39 |
| D. Price | 8:17 |
| Reis | 8:05 |
| Martin | 8:05 |
| Jackie | 9:34 |
| Janice | 8:00 |
| Jeff | 7:38 |
| Dayna | 6:40 |
| Lane | 6:59 |
| Trixsi | 7:08 |
| Dain | 7:02 |
| Randy | 7:18 |
| Nick | 6:45 |
| Tristy | 7:12 |
| Nic | 6:37 |
| Tasha | 7:13 |
| MGJ | 7:41 |
| Jenna | 7:24 |
| Kevin | 7:01 |
| Justin | 6:45 |
| Cat | 7:19 |
| Meredith | 7:53 |
| AG | 7:31 |
| Ty | 7:14 |
| Caitlyn | 7:35 |
