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CrossFit Evolution

Saturday
Nov292014

11.29.14 Saturday

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

For time:

Rx
600 m Run
 50 Front Squats (95/63)
 50 Push-ups
600 m Run
 35 Front Squats
 35 Push-ups
600 m Run
 20 Front Squats
 20 Push-ups
600 m Run
 1 Pull-up

Rx+ "Coffey"
800 m Run
 50 Back Squats (135/83)
 50 Bench Presses (135/83)
800 m Run
 35 Back Squats
 35 Bench Presses
800 m Run
 20 Back Squats
 20 Bench Presses
800 m Run
 1 Muscle Up

Post times to comments. 

Partnering up Rx or Rx+ is ok (at least one in the Rx+ must be able to Muscle Up).

Friday
Nov282014

11.28.14 Friday

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

CrossFit Evolution is open regular hours on Friday after Thanksgiving Day 
 

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

For time:
Rx
10 Thrusters (pick your DB's)
15 Burpees
20 Thrusters
25 Burpees
30 Thrusters
35 Burpees

Rx+ "Omar"
For time:
10 Thrusters (95/63)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

Post loads & times to comments.

Thursday
Nov272014

11.27.14 Thanksgiving Day

CrossFit Evolution is closed on Thanksgiving Day, Thursday, Nov 27th.

Hopefully you're going to have a great day & enjoy whatever is on your to do/to eat list!

Normal hours of operation on Wednesday & Friday. 
Wednesday
Nov262014

11.26.14 Wednesday

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

CrossFit Evolution will be closed on Thanksgiving Day, Thursday, Nov 27th. We will have extra special workouts both Wednesday & Friday to get you ready & "recover" from the Thanksgiving Dinner & Co.

Normal hours of operation on Wednesday & Friday. 

Hang Power Clean & Jerk 1-1-1-1-1, then

How many rounds can you do in 20 minutes of:
Rx
4 Strict Pull-ups
8 Box Jumps (24/20)
12 Swings (55/35)

Rx+ "TK"
8 Strict Pull-ups
8 Box Jumps (36/28)
12 Swings (more weight)

Post loads & scores to comments. 

Extra: Muscle Snatch + Overhead Squat practice of any kind


Monique's Power Clean & Jerk PR at 168 (the clean isn't real pretty)

Tuesday
Nov252014

11.25.14 Tuesday

Life's too short to match up shoes!

 
CrossFit Evolution will be closed on Thanksgiving Day, Thursday, Nov 27th. We will have extra special workouts both Wednesday & Friday to get you ready & "recover" from the Thanksgiving Dinner & Co.

Normal hours of operation on Wednesday & Friday. 
 

Front Squat 2-2-2-2-2..., then

For time:
1000 m Row
 50 Wall Balls
  30 Toes To Bar

Post loads & times to comments. 

Extra: Handstand Practice & 3x max L-sits for warm-up, Death By Shoulder Press (unbroken) post or pre workout.


Dara's 105 lbs Power Clean & Jerk Personal Record (PR)!
Monday
Nov242014

11.24.14 Monday

Kelly G

CrossFit Evolution will be closed on Thanksgiving Day, Thursday, Nov 27th. We will have extra special workouts both Wednesday & Friday to get you ready & "recover" from the Thanksgiving Dinner & Co.

Normal hours of operation on Wednesday & Friday. 
 

Bench Press 5-5-5-5-5, then

How far can you go in 12 minutes of:
Rx
1 Overhead Squat (pick load)
1 Pull-up (chest to bar)
 2 Overhead Squats
 2 Pull-ups 
  3...3...4...4...

Rx+
1 Squat Snatch (pick load; don't exceed 155/103)
1 Muscle Up
 2 Squat Snatches
 2 Muscle Ups
  3...3...4...4...

Post loads & scores to comments. 

Extra: Run 800 m or more, with a weighted vest preferrably


Robert, Ben, David & Luis Sr with some Muscle Ups & 36 inch Box Jumps

Saturday
Nov222014

11.22.14 Saturday

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Front Squat 2-2-2-2-2 (cleaned or racks), every 90 seconds, then

"DT"
5 rounds for time of:
 12 Deadlifts (pick load)
 9 Hang Power Cleans (same bar)
 6 Push Jerks (same bar)

For Rx+ use 155/93

Post loads & times to comments. 

Friday
Nov212014

11.21.14 Friday

In the spirit of Friday: Monique, Sean, Susie, Noell & Soc

Practice L-sits, then

"Running 1/2 Angie"
For time:
 50 Pull-ups
400 m Run
 50 Push-ups
400 m Run
 50 Sit-ups
400 m Run
 50 Air Squats
400 m Run

Rowing is okay if needed.

Post times to comments. 

Extra: Deadlift.of any kind. No belts