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Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL 32750

(the old Rebounderz bldg, across from Pinnacle Bank)



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CrossFit Evolution

Thursday
Sep182014

09.18.14 Thursday

Reminder for Travis to use the hook grip during Olympic Lifts.

Push Press + Push Jerk + Split Jerk 1-1-1-1-1 (all paused in the dip & overhead; cleaned), then

How many rounds can you do in 9 minutes of:
Rx
15 Single Unders
15 Double Unders
15 Wall Balls

Rx+
30 Double Unders
15 Thrusters (2x35/2x25)

Post loads & scores to comments. 

Extra: Deadlift 2-2-2-2-2 (no belts, more than previous week)

Wednesday
Sep172014

09.17.14 Wednesday

Chris Jr motivating Garrett

Mobility (use abmat for hip/groin/hamstring party), then

5 rounds for time of:
 1 Rope Climb
 5 Deadlifts (pick load; about max C&J)
 15 Sit-ups

Buy in: 800 m Run.

Climb legless if desired (you can switch to using feet if necessary).

If it's wet - do the run after the 5 rounds as a finisher.
If it's raining - do it after or skip the run altogether.


Post loads & times to comments. 

Extra: Bench Press 5-5-5-5-5 + Shoulder/Upper body stretches between sets.

Tuesday
Sep162014

09.16.14 Tuesday


Ward get his first Muscle Up at over 50 years young! Congratulations!

Front Squat 1-1-1-1-1-1-1-1-1, then

How many rounds can you do in 10 minutes of:
Rx
5 Strict Pull-ups or Scaled Muscle Up variation (Banded or Jumping Bar MU's etc)
10 Lunges (each side; walking or in place)

Rx+
5 Muscle Ups/3 for ladies
15 Wall Balls
 Rest 1 minute

Post loads & scores to comments. 

Extra: 3x Power Snatch (no ft movement) + 3x OHS (straps recommended)


Ward's celebratory Muscle Up cake

Monday
Sep152014

09.15.14 Monday

Blake & Owen

Press/Chest To Bar Pull-up 3-3-3-3-3, then

21-15-9 reps for time of:

 Overhead Squats (45/35)
 Burpees

For Rx+ do Squat Snatches (75/43) & Burpees are burpees.

Post loads & times to comments. 

Extra: Strict Muscle Up practice (shoot for 15-30 reps total of whatever you pick).

Saturday
Sep132014

09.13.14 Saturday

Luis Sr & Lenix

Handstand Practice & max distance Handstand Walk or max reps Wall Walks in 60 seconds, then

For time:
21 Wall Balls
21 Swings (55/35)
 18 Wall Balls
 18 Swings
  15 Wall Balls
  15 Swings
   12 Wall Balls
   12 Swings
    9 Wall Balls
    9 Swings

Post scores & times to comments. 

Friday
Sep122014

09.12.14 Friday

Handstand & Wall Walks. 

Mobility & Power Snatch practice, then

In 12 minutes:
Rx
40 Double Unders
 10 Snatches (75/43)
40 Double Unders
 10 Snatches (95/53)
40 Double Unders
 10 Snatches (115/63)
40 Double Unders
 Max rep Snatches (135/73)

Rx+
75 Double Unders
 10 Snatches (95/43)
75 Double Unders
 10 Snatches (135/63)
75 Double Unders
 10 Snatches (165/83)
75 Double Unders
 Max rep Snatches (185/103)

Score is the sum total of all reps. 

Snatches can be Power/Squat/Split style.

Post scores to comments. 

Extra: Front Squat 1-1-1-1-1 (no sleeves/belts; 10 lbs/5 kg jumps 100 lbs/50kg off pr; emom or every 90 seconds if possible).

Thursday
Sep112014

09.11.14 Thursday

Laura's color coordinated Barbell/Shoe/Tank combo at 35 lbs!

Deadlift 1-1-1-1-1, then

21-15-9 reps for time of:
 Deadlift (135/83)
 Strict Burpees (feet together/no knees touching on the ground). 

For Rx+ use 185/123 & do Strict Ring Dips.

Post loads & times to comments. 

Extra: Weighted Pull-up (CTB) 3-3-3-3-3 plus do a workout on the Rock Rings or Climbing board if I hang it up.

Wednesday
Sep102014

09.10.14 Wednesday

Hugo


Back Squat 2-2-2-2-2, then

How high up the ladder can you go in 10 minutes of:
1 Handstand Push-up (strict; 25's +ABMAT/10's+ABMAT)
1 Muscle Up
1 Box Jump (share boxes if desired - very little time will be spent there).
 2 Handstand Push-ups
 2 Muscle Ups
 2 Box Jumps
  3...3...3...

Scale as necessary.

Post loads & scores to comments. 

Extra: Muscle Snatch + Power Snatch + Paused Overhead Squat practice.