Level Two
6-5-4-3-2
UB Kip Pull-ups
Strict Press
*Alternate Rest :30 b/t exercises

then…
Partner Workout
Max Meter Row
10 Rounds
10 Wall Balls
10 Burpees
200 M Run
*Partners split rounds alternating, row when not completing a round.
*Total time and meters recorded

Level One (Day 12)
Skill
KB Swings
HSPUs

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/legx3 Rest 1:00

How Vegetable Oils Replaced Animal Fats in the American Diet
*Post thoughts to comments

“The nice thing about teamwork is that you always have others on your side.” – Margaret Carty

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

David Kline at the Panathenaic Stadium in Athens, Greece (Site of the 1986 Olympics!)

Level Two
10:00 Snatch Progression
A1. Snatch x1x5 @ 75-80% RPE 6-7 Rest :30
A2. High Box Jump x1x5 Rest :30
B. 400 M Sprint x 2 Rest 7:00
*Best 400 M Time Recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and Mechanics)

Level One (11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Have Some Butter With Your Veggies
*Post thoughts to comments

“Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.”- Victor Hugo 

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

All Levels
5 Rounds
100 M Yoke Walk/Max Burpees (1 Person walks, 1 Burpees then switch) (135 lb, 95 lb)
100 Farmers Walk/Max Wall Balls (1 Person walks, 1 Wall Balls then switch) (55 lb, 35 lb)
100 M Waiters Walk or Buddy Carry (1 Person carries 50 M then switch)

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

To Team CFA,

We stand together, a sea of pink and a spirit of pride.
You walk in together, game face on and pink shirt donned.

The WOD begins, we hold our breath.
You sweat, you strain, you crush every move.
We support, we scream, we clap with every rep.

We yell your name, we want you to hear
How proud we are, so much love in every cheer.

The WOD is done, the time is out, you gave it your all.
We know you left everything you had out on the floor.

You gasp for air, your shoulders ache, and your legs are burning.
Our throats are sore, our hands hurt, and our hearts are racing.

You inspire us as equally as we motivate you.
We lift you up as you elevate us all.

We are CrossFit Austin.
We Paint It Pink.

*Thanks to the lovely and talented Julie “Crash” Shamblin for submitting this awesome reflection on the past weekend!

All Levels
A1. RDL x5x3 @ 4111 by feel Rest :30 (Vets work RDLs heavy)
A2. Push-up x10x3 @ 30X0 Rest :60 (Vets explosive Push-ups)

then…
5 Rounds
200 M Run
5 Deadlifts @ 50%
10 Lateral Step-up
*DL weight and time recorded

Caffeine Helps Muscles in Morning Workouts
*Post thoughts to comments

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!