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CrossFit Evolution

Saturday
May282016

Saturday, May 28, 2016

Matt O

Memorial Day, Monday Hours: 9:30 am & 11 am classes only. P.S. Traditionally we're going to be doing "Murph". 
 
Every minute on the minute for 10 minutes do:

 Odd: 1 Deadlift (pick load)
 Even: 30 seconds of Sit-ups/30 seconds of Rest

How many rounds can you do in 10 minutes of:
 10 Piston Presses (total reps; pick load)
  10 Renegade Rows (total reps; same load)
   10 Weighted Lunges (total reps; same load)

Post loads & scores to comments. 

Friday
May272016

Friday, May 27, 2016

Working on strict pull-ups

Memorial Day, Monday Hours: 9:30 am & 11 am classes only. P.S. Traditionally we're going to be doing "Murph".


Hang Clean + Front Squat 1-1-1-1-1..., then

For time:
Rx
 800 m Row
  50 Thrusters (45/33)
   30 Toes To Bar

Rx+
 1000 m Row
  50 Wall Balls
   30 Knees To Elbows

Post loads & times to comments.

Extra: Muscle Snatch + Power Snatch + Squat Snatch or OHS practice
 

Thursday
May262016

Thursday, May 26, 2016

Susel climbing the rope

Memorial Day, Monday Hours: 9:30 am & 11 am classes only. P.S. Traditionally we're going to be doing "Murph".

How many rounds can you do in 20 minutes of:
Rx
 10 Handstand Push-ups (25's+ABMAT/10's+ABMAT; 1st round strict)
  20 Strict Pull-ups
   30 Box Jumps (24/20)
    40 Sumo Deadlift High Pulls (35/25)
     50 Double Unders 

Rx+
 10 Muscle Ups
  20 Handstand Push-ups (25's+ABMAT/10's+ABMAT; 1st round strict)
   30 Sumo Deadlift High Pulls (55/35) 
    40 Box Jumps (24/20)
     50 Double Unders

Post scores to comments. 

Extra: Back Squat 10-8-6-4-2-2-2... (no belts, not all out)

 
Wednesday
May252016

Wednesday, May 25, 2016

Heath taking weighted pull-ups seriously.

Memorial Day, Monday Hours: 9:30 am & 11 am classes only. P.S. Traditionally we're going to be doing "Murph". 

Every 90 seconds for 7 rounds with the same loads do:

 Power Snatch + Hang Power Snatch + Paused Overhead Squat (no foot movement on Snatches if possible), then

In 13 minutes:
Rx
 Run or Row 600 meters
  50 Burpees 
   Max rep Power Cleans in time remaining (use 100% or adjust)

Rx+
 Run or Row 1000 meters
  50 Over the bar Burpees (keep hands clean)
   Max rep Power Clean & Jerks in time remaining

Post loads & scores to comments. 

Extra: Climbing board

Tuesday
May242016

Tuesday, May 24, 2016

Emily & Mary

Practice Handstands & 1 arm Handstands (all done against the wall for majority of the time), then

For time:

Rx
 10 Wall Balls
  20 Pull-ups 
   30 Wall Balls 
    40 Pull-ups
     50 Wall Balls

Rx+
 10 Bar Muscle Ups
  15 Thrusters (pick your DB's or KB's; 35's/25's minimum)
   20 Chest To Bar Pull-ups
    25 Thrusters 
     30 Pull-ups 
      35 Thrusters

Post times to comments. 

Extra: Bench Press & 2 arm Bent Over Rows 8-8-8-8-8

Monday
May232016

Monday, May 23, 2016

Victoria

Back Squat 3-3-3-3-3... (last 3-5 sets with small jumps), then

How many rounds can you do in 9 minutes of:

 3 Push Presses (pick load)
  6 Deadlifts (same bar)
   9 Air Squats

Post loads & scores to comments.

Extra: Work on Ring or Bar Muscle Ups for 10-15 minutes. If can't do Pull-ups yet - do Climbing board instead.

Saturday
May212016

Saturday, May 21, 2016

Ring Dips & Muscle Ups

Every minute on the minute for 10 minutes do:

 3 Strict Pull-ups (weighted if possible), then

For time:
Rx (in teams of 2)
 50 Front Squats (pick load)
  75 Push-ups
   1000 m Run

Rx+ (in teams of 2)
 50 Back Squats (pick load; 135/73 minimum)
  50 Bench Presses (same bar)
   1 mile Run

Post loads & times to comments. 

Friday
May202016

Friday, May 20, 2016

Before the run

Quick mobility followed by:
3x Press + 2x Push Press + 1x Jerk practice, then


For time:
 10 Knees To Elbows
  20 Push Presses (pick load or use the same bar)
   30 Toes To Bar
    40 Push Jerks (same bar)
     50 Sit-ups

Post loads & times to comments. 

Extra: Snatch practice of any kind