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CrossFit Evolution

Friday
Aug222014

08.22.14 Photobomb Friday

Ze David, Ryan & Alec

Practice Windmills & Turkish Get Ups, then

How high up the ladder can you go in 12 minutes using 2 Dumbbells or 2 Kettelebells:
1 RDL (does not have to touch the floor)
1 Hang Power Clean
1 Front Squat
1 Push Press
 2 RDL's 
 2 Hang Power Cleans
 2 Front Squats
 2 Push Presses
  3...3...3...3...4...4....

Post scores & loads to comments.

Ben & Alec

Thursday
Aug212014

08.16.14 Thursday



Bench Press 3-3-3-3-3, then

Every minute on the minute for 8 minutes:
 3 Power Clean & Jerks (pick load)

 Rest 2 minutes

 1000 m Run for time (begins at exactly 10 min mark)

Post loads & times to comments.

Wednesday
Aug202014

08.20.14 Wednesday

Ten rounds of:
 15 seconds of Muscle Ups/False Grip Transitions/Ring Rows (pick appropriate one)
 45 seconds Rest 

In 15 minutes:
Rx
100 Double Unders
 50 Burpees
  Max rep Strict Pull-ups in time remaining

Rx+
150 Double Unders
 75 Target Burpees
  Max rep Weighted Pull-ups in time remaining (25/10)
 

Post scores to comments.

Tuesday
Aug192014

08.19.14 Tuesday

Squat Snatch 3-3-3-2-2-2-1-1-1-1, then 

Three rounds for time of:
Rx
400 m Run
21 Wall Balls
21 Sit-ups

Rx+
400 m Run
12 Thrusters (55/35's)
12 Toes To Bar

Notes: Rx+/- is okay if with lighter dumbbells or kettlebells if desired (no less than 35's/25's however).

Post loads & times to comments.

Monday
Aug182014

08.18.14 Monday

CFEvo member Julie Johnson & her extreme dance team are on Americas Got Talent, NEXT week, Tue at 9pm on NBC!

Back Squat 3-3-3-3-3... (1st rep paused), then

With a continuously running clock do 1 Push-up on the 1st minute, 2 Push-ups on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary. Begin each minute with 7 Swings (55/35).

Post loads & scores to comments.

Saturday
Aug162014

08.16.14 Saturday

Don

Practice Power Snatch & Overhead Squat, then

In 15 minutes:
 Run 200 m
1 Muscle Up
 Run 200 m 
2 Muscle Ups
 Run 200 m 
3 Muscle Ups...

Scale as necessary.

Post loads & scores to comments. 


Hilarious!

Friday
Aug152014

08.15.14 Friday

Fernan

With a continuously running clock do 1 Strict Pull-up on the 1st minute, 2 Strict Pull-ups on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary.


 Rest 3-5 minutes

With a continuously running clock do 1 Shoulder Press (pick your load) on the 1st minute, 2 Shoulder Presses on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary.

 Rest 3-5 minutes

With a continuously running clock do 1 Front Squat (same bar) on the 1st minute, 2 Front Squats on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary.

Post loads & scores to comments.

Friday
Aug152014

08.14.14 Thursday

Marina introducing Sultan to Soc

Squat Clean & Jerk 1-1-1-1-1..., then

For time:
100 Single Unders
 10 Swings (35/25)
  20 Push-ups
   30 Swings
    40 Push-ups
     50 Swings

For Rx+ do Double Unders, use 55/35 & do Ring Dips

Post loads & times to comments.