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CrossFit Evolution

Tuesday
Apr282015

Tuesday, April 28, 2015

Anne 

Back Squat 4-4-4-4, then

How many rounds can you do in 9 minutes of:
Rx
4 Ring Dips
8 Power Cleans (105/63)
12 Air Squats 

Rx+
4 Muscle Ups (3 for ladies)
8 Power Cleans (135/93)
12 Air Squats 
 Rest 1 minute

Post loads & scores to comments. 

Extra: Bench Press 5-5-5-5-5. 10-15 min easy run post workout.

Monday
Apr272015

Monday, April 27, 2015

Andrei is coming back Monday night to the land of bald eagles! 

Every 90 seconds for 10-12 minutes with increasing loads:
 Basic: Hang Power Snatch (below knee) + Overhead Squat (paused)
 Advanced: HPSn (below kn) + OHS (p) + Sq Sn (ub), then

21-15-9 reps for time of:
Rx
 Deadlifts (155/103)
 Box Jumps (24/20)
 Shoulder Presses (pick your loads) 

Rx+
 Deadlifts (225/153)
 Box Jumps (24/20)
 Handstand Push-ups (15s+ABMAT/10's+ABMAT)

Notice: Rx+/- can be chosen if loads or Handstand Push-ups need to be scaled.

Post loads & times to comments. 

Extra: Mobility and/or Shoulder Press work (if your HSPU's need improvement).

Saturday
Apr252015

Saturday, April 25, 2015

Blake, Owen & Marco$

Every 90 seconds:
 Hang Squat Clean + Front Squat 1-1-1-1-1, then

For time solo or preferrably with a partner:
 600 m Farmer Carry (pick load)
  30 Burpees
   5 Rope Climbs
 30 Burpees
600 m Farmer Carry

For Rx+ use at least 2x55/2x35, do Strict Burpees & do 10 Rope Climbs

Post loads & times to comments. 

Friday
Apr242015

Friday, April 24, 2015

Brooke & Lindsey doing extra work!

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

"Jackie"
For time:
1000 m Row
 50 Thrusters (45/33)
  30 Pull-ups

Post loads & times to comments. 

Extra: Handstand Practice & easy run for 10-15 mins post workout.

Thursday
Apr232015

Thursday, April 23, 2015

Jason & John

Five rounds for max reps of:
 30 seconds Max Rep Chest Touches (freestanding, alternating)
  30 seconds Rest
 30 seconds Double Unders
  30 seconds Rest

How high can you go up the ladder in 9 minutes of:
Rx (scale as necessary)
1 Handstand Push-up (15's+ABMAT/10's+ABMAT; strict)
1 Ring Dip
1 Box Jump (24/20)
 2 Handstand Push-ups
 2 Ring Dips
 2 Box Jumps
  3...3...3...4...

Rx+
1 Handstand Push-up (strict; 25+10's+ABMAT/15's+ABMAT)
1 Muscle Up
1 Box Jump (28/24)
 2 Handstand Push-ups 
 2 Muscle Ups
 2 Box Jumps 
  3...3...3...4... 

Post scores to comments. 

Extra: Front Squat 3-3-3-3-3-3.... (10 lbs/5 kg jumps - 100 lbs/50 kg off pr or 5 lbs jumps 50-60 lbs off PR, belts are ok).

Wednesday
Apr222015

Wednesday, April 22, 2015

Melissa W & Lauren D

Every 90 seconds do: 
 Squat Clean & Jerk (small jumps, add Front Squat while light), then

How many rounds can you do in 11 minutes of:
Rx
 5 Power Cleans (115/73)
 15 Air Squats
  Rest 1 minute

Rx+
 5 Power Cleans (165/103)
 15 Wall Balls
  Rest 1 minute

Post loads & scores to comments. 

Extra: Bar Muscle Up & Pull-up work (specifics at the gym)

Tuesday
Apr212015

Tuesday, April 21, 2015

Jose, owner of Waco Tako! Check them out & eat their delicious food (they have Paleo friendly options!)

Every 90 seconds for 12-15 minutes do:
Power Snatch + Hang Power Snatch (below knee) + Paused Overhead Squat (small jumps), then

For time:
Rx
800 m Run or Row
 50 Sit-ups
  30 Push-ups

Rx+
800 m Run or Row
 50 Push-ups 
  30 Toes To Bar

Post loads & times to comments. 

Extra: Deadlift 3x3 (same load; no belt; straps are ok)

Monday
Apr202015

Monday, April 20, 2015

"Stretching club" meeting after the MWF 9:30 am class.

NEW: Just added 6 am Class on Monday for more early morning action!

Back Squat 3x3 (1st paused, sets across), then

Rx
How many rounds can you do in 10 minutes of:
 9 Swings
 6 Wall Balls
 3 Pull-ups

Rx+
With a continuously running clock do:
 1 Chest To Bar Pull-up on the 1st minute
 2 Chest To Bar Pull-ups on the 2nd minute
 3 Chest To Bar Pull-ups on the 3rd minute...

Fraction sets as necessary. Begin each set with 5 Thrusters (35's/25's or more)

Post loads & scores to comments.

Extra: Muscle Up practice (bar or rings or both). 15-30 reps total.