Fit & Fearless Austin • CrossFit Community

12 min AMRAP

3 Power snatches (115/75)
6 Burpees
9 Squats

One minute rest and then 3 minutes of AMRAP muscle ups. For each two muscle ups you will get credit for one more round in the AMRAP.

Competitors:

Goat Lifting Day

Work individually with coach to find YOUR weak lift and practice, practice, practice. Then go for a max lift.

Thursday, 2 February 2012

02.01.12 | Coach Jeremy |

For time:
Run 1000 meters
100 Push-ups
10 Snatches (135/95)

Wednesday, 1 February 2012

01.31.12 | Coach Jeremy |

Five rounds for time:

5 Deadlifts (305/210)
7 Box Jumps (36/30)
20 MB sit up throws

Time cap: 12 min

Tuesday, 31 January 2012

01.30.12 | Coach Jeremy |

Push Jerk
4-4-4-4-4

Use five attempts to find your heaviest set of 4.

Then,
Use three attempts to find your max set of pull ups. Or attempt band or kipping pull ups.

Monday, 30 January 2012

01.29.12 | Coach Jeremy |

Hang Squat Clean
2-2-2-2-2-2

Use six attempts to find your heaviest double of a hang squat clean.

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Saturday, 28 January 2012

01.27.12 | Coach Jeremy |

Hero: Paul

Five rounds for time of:

50 Double unders
35 Knees to elbows
185 (ladies 130) pound Overhead walk, 20 yards

Adventure Race Training:

Running training with Maser POSE Coach Valerie Hunt

Friday, 27 January 2012

01.26.12 | Coach Jeremy |

Push Press
5-5-5-5-5

Use 5 attempts to find your heaviest set of 5.

Competitors:

Another awesome team WOD:

Ladies’ Night

1 Round Cindy
Grace
1 Round Cindy
Karen
1 Round Cindy
Jackie
1 Round Cindy
Angie

Work in a team. One partner works at a time, racking up reps until you complete it all workouts as a team.