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CrossFit Evolution

Saturday
Feb132016

Saturday, February 13, 2016

Marcos

Shoulder Press + RDL 5-5-5-5-5 & Weighted Pull-ups (chest to bar) 5-5-5-5-5, followed by:

Every 90 seconds for 5 rounds do: 5 Push Presses (at max load from Press) & 5 Strict Pull-ups (tuck L or L-sit if possible), then

With a continously running clock do:
1 Swing on the 1st minute (55/35)
 2 Swings on the 2nd minute
  3 Swings on the 3rd minute...4...5...

Fraction sets if necessary. Continue as long as possible. 

Begin each minute with 7 Sit-ups.

For Rx+ use more weight & do V-ups.

Post loads & scores to comments. 

Friday
Feb122016

Friday, February 12, 2016

Melissa & Siena 

Every 90 seconds with increasing loads do:

 Power Clean + Front Squat + Jerk 1-1-1-1-... , then

Five rounds for time of:
 5 Deadlifts (use 100% of Clean complex or adjust as needed)
 10 Burpees

Post loads & times to comments.

Extra: Practice Handstands/HSPU's & Climbing board. 

Thursday
Feb112016

Thursday, February 11, 2016

Nestor

Mobility, then

How many rounds can you do in 22 minutes of:
Rx
60 Calorie Row
 50 Wall Balls 
  40 Box Jumps (24/20)
   30 Ring Dips
    20 Strict Pull-ups

Rx+
60 Calorie Row 
 50 Wall Balls 
  40 Box Jump Overs (24/20)
   30 Hand Release Push-ups 
    20 Muscle Ups (12 for ladies)

Post scores to comments.

Extra: Back Squat 3-3-3-3-3... (1st paused; not all out)

Wednesday
Feb102016

Wednesday, February 10, 2016

Janna

Every 2 minutes for 14-18 minutes with increasing loads do:

 3 Power Snatches + 3 Overhead Squats (each rep paused), then

How many rounds can you do in 10 minutes of:
Rx
15 Double Unders 
 5 Handstand Push-ups (15's+ABMAT/10's+ABMAT; strict)
  1 Rope Climb

Rx+
30 Double Unders 
 5 Handstand Push-ups (45's+ABMAT/25's+ABMAT)
  1 Legless Rope Climb (first 3 legless for ladies)

Post loads & scores to comments. 

Extra: Shoulder Press or Handstand Push-up work.

Tuesday
Feb092016

Tuesday, February 9, 2016

How everyone feels after a hard workout.

Every minute on the minute for 10 minutes do:

 Rx: 3 Chest To Bar Pull-ups 
 Rx+: Bar Muscle Up + Chest To Bar Pull-up + Pull-up

Five rounds for time of:
Rx
3 Power Cleans (pick load)
 6 Toes To Bar
  9 Air Squats

Rx+
3 Power Clean & Jerks (pick load)
 6 Knees To Elbows
  9 Air Squats

Post loads & times to comments. 

Extra: Deadlift 5-4-3-2-1-1-1... 

Monday
Feb082016

Monday, February 8, 2016

Handstand & Wall Walks

Every 2 minutes for 15-20 minutes with increasing loads do:
 Front Squat 3-3-3-3-3... (1st rep paused, small/medium jumps), then

How many rounds can you do in 9 minutes of:
 9 Shoulder Presses (pick loads; DB's or KB's)
  9 Bent Over Rows (same load)
   9 Lunges (each side; same load; in place or walking)

Post loads & scores to comments. 

Extra: Bench Press & 1 arm Rows 9-9-9-9-9...

Saturday
Feb062016

Saturday, February 6, 2016

Jose

With a partner (solo do 25 reps of each) do:

For time:
Rx
600 m Run
 50 Handstand Push-ups (strict; 15's+ABMAT/10's+ABMAT)
 50 Strict Pull-ups
600 m Run
 50 Hand Release Push-ups
 50 Pull-ups
600 m Run
 50 Push-ups
 50 Toes To Bar

Rx+
600 m Run
 50 Handstand Push-ups (strict; 45's+ABMAT/25's+ABMAT)
 50 Weighted Pull-ups (25/10)
600 m Run
 50 Ring Dips
 50 Strict Pull-ups
600 m Run
 50 Hand Release Push-ups
 50 Chest To Bar Pull-ups

Post times to comments. 

Friday
Feb052016

Friday, February 5, 2016

Jasmine & Socrates

Dumbbell Bench Press & 2 arm Rows 8-8-8-8-8, then

For time:

 50 calorie Row
  50 Sit-ups
   50 Swings (55/35)
    50 Sit-ups 
     50 Double Unders

For Rx+ do V-ups, use more weight & do 150 Double Unders.

Post loads & times to comments. 

Extra: Climbing board & extra mobility