A triplet wod

There are only 3 days left for the Holly Jolly II team competition. Some of you have become great friends, some, maybe not so much. Have you stuck to the Paleo? Skipped some sweets. Improved your workouts? The final wod is worth some points!! It will be a little crazy, fun challenging and definitely CrossFit. See ya there Saturday Morning at 9:30.

CrossFit Cedar Park Potluck is at noon. Open to all. Bring some food, bring a friend.

This Friday there will be no 6pm class at the Clinic due to the Employee Christmas Dinner. Feel free to come at 5pm.

WOD

4 Rounds for time

6 HSPU
12 Clean & Jerks #95-135
400m sprint

Holly Jolly II

It's that time again! Forget all those extra pounds you normally put on over the holidays. How 'bout a couple PR's instead! Come in and sign up for the Holly Jolly II Team Challenge. Check out the rules here. It's gonna be amazing so don't miss out.

WOD

10 rounds for time

1 clean and jerk (155, 105)

5 pull ups

10 push ups

15 squats

Chad and Deric

Olympian Chad Vaughn, competed this weekend in the first ever CrossFit/USAW Weightlifting Open. Deric also competed and took 2nd place in the 69kg class. The event was an amazing mix of CrossFit and Olympic lifting. Olympic lifters taking on a CrossFit wod is a pretty cool thing to see. Several of the competitors jumped out of their comfort zone to attempt the triplet at the competition. Many of the CrossFitters posted some pretty good lifts too.

Check the video below to see what an amazing lifter Chad Vaughn is. Tons of respect to him for stepping out of that comfort zone and competing this weekend. Check out what Chad had to say about the event here.

After you watch Chad Vaughn Clean and Jerk 175 kilos. Check out Deric's Clean and Jerk from the competition. Great Job Deric!

WOD

3 rounds for time

3 snatch (65-95)

15 overhead squat

400m run

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups

Thirty Something

Happy Birthday Scott!

Get in better shape every
year!








Warm up

36 squats
36 tuck jumps
36 ring dips
run 400m


WOD

Perform in any order


36 Clean and Jerks
36 Walking Lunges (weighted)
Run 1 mile


For time