Austin Unscared

thursday 100107

aaronandrew9 — Thu, 07 Jan 2010 03:28:11 +0000

WOD
for time: run 5k

tuesday 100105

aaronandrew9 — Tue, 05 Jan 2010 02:39:49 +0000

warm-up and…

dumbbell press 5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs

followed by…
WOD
3 rounds for time:
400 meter run
30 pushups

thursday 091224

aaronandrew9 — Thu, 24 Dec 2009 02:29:03 +0000

Meet up at the Austin High track at 8:00AM.

WOD
with a continuously running complete:
1 parallel bar dip the first minute
2 bar dips the second minute
3 bar dips the third minute
4 bar dips the fourth minute…
continue until failure

*only unbroken sets of dips count

tuesday 091222

aaronandrew9 — Tue, 22 Dec 2009 03:11:12 +0000

Meet at the AHS track at 6:30AM.

WOD: thanks to coach Jen Cardella
200 meter run
30 burpees
20 pushups
10 squats

thursday 091217

aaronandrew9 — Thu, 17 Dec 2009 04:17:27 +0000

Make sure to warm-up well!
Then,

dumbbell press
5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs

followed by…
WOD
3 rounds for time:
400 meter run
30 pushups

tuesday 091215

aaronandrew9 — Tue, 15 Dec 2009 01:20:25 +0000

Meet at 6:30AM, at the east end of the AHS track, near the pullup bars.

WOD
for time:
30 dumbbell squat-clean to thruster (pulling from the ground)
Women:25lbs DBs
Men:45lbs DBs

*scale as needed!

thursday 091210

aaronandrew9 — Thu, 10 Dec 2009 02:28:09 +0000

Meet at the AHS track, east end near the pull-up bars, at 6:30AM.

WOD – thanks to KB Central
AMRAP in 15 minutes:
10 squat-clean
25 lunges (w/o bell)
10 snatches
Women: 25lbs DB
Men: 45lbs DB

tuesday 091208

aaronandrew9 — Tue, 08 Dec 2009 03:55:18 +0000

Meet at the AHS track, east end by the pullup bars, at 6:30AM.

WOD
3 rounds, each for time
25 squats
400 meter sprint
*rest as needed between rounds

thursday 091126

aaronandrew9 — Thu, 26 Nov 2009 02:45:00 +0000

REST DAY. Happy Thanksgiving!

If you have to train, meet up at CrossFit Central at 9AM for a 5k fun run!

*bring a canned good or non-perishable food item, CrossFit Central will donate the collection to the local food pantry

tuesday 091124

aaronandrew9 — Tue, 24 Nov 2009 08:28:32 +0000

Aaron will not be able to attend this one.

WOD
for time:
400 meter run
21 knees to elbows (K2E)
400 meter run
15 K2E
400 meter run
9 K2E