Saturday, October 21, 2017

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

For time in teams of 2: (40 min cap; solo skip the 2nd part after the run) 
 Rx
  
20 Thrusters (100/63)
   40 Box Jumps (24/20; step down highly recommended)
    60 Deadlifts (100/63)
     1 mile Run
    60 Deadlifts
   40 Box Jumps
  20 Thrusters

Rx+ "Andy" (wear a vest if possible) (45 min cap)
 25 Thrusters (115/73)
  50 Box Jumps (24/20)
   75 Deadlifts (1115/73)
    1.5 miles Run
   75 Deadlifts
  50 Box Jumps
 25 Thrusters

Thursday, October 19, 2017

MJ

MJ

Practice Headstands & Handstands, then

How many rounds can you do in 12 minutes of:
 Rx
  9 Burpees
   6 Chest To Bar Pull-ups
    3 Handstand Push-ups (15's+ABMAT/10's+ABMAT; first 5 rds strict)

Rx+
 9 Burpees
  6 Handstand Push-ups (25's+ABMAT/15's+ABMAT; first 5 rds strict)
   3 Ring Muscle Ups

Extra: Deadlift 3-3-3-3-3... (off elevation if desired; no belts)

Monday, October 16, 2017

Kids working out!

Kids working out!

Every 90 seconds at the same loads for 7 sets do:
 Overhead Squat 2-2-2-2-2-2-2 (no belts; snatched), then

How many rounds can you do in 10 minutes of:
 10 Swings (55/35)
  10 Weighted Squats (55/35)
   1 Rope Climb

For Rx= use more weight & climb legless (no jump for men).

Extra: Back Squat 3-3-3-3-3... (not all out; last rep paused; no belts)

Friday, October 13, 2017

Rowing

Rowing

There will be no classes this Saturday, October 14.
CFEvo is hosting CrossFit Gymnastics Seminar.

With small increases for 5-7 sets do:
 Deadlift 1-1-1-1-1... (no belts; no dropping) & 
  Weighted Chest To Bar Pull-up 1-1-1-1-1, then

For time (20 min cap)
 1000 meter Row
  75 Sit-ups
   50 Wall Balls
    25 Pull-ups

Extra: Up to you, probably extra mobility at this point of the week will do the trick.

Thursday, October 12, 2017

Nadia

Nadia

There will be no classes this Saturday, October 14.
CFEvo is hosting CrossFit Gymnastics Seminar.

For time (30 min cap):
 21-15-9 reps of:
  Push Presses (100/63)
   Toes To Bar

Rest 5 minutes (clock is still going) 

 21-15-9 reps of:
  Front Squats (same bar)
   Burpees

For Rx+ use 135/83, do Knees To Elbows & Over the Bar Burpees (keep hands clean).

Extra: Back Squat 3-3-3-3-3...

Wednesday, October 11, 2017

Ben with a 385 Front Squat

Ben with a 385 Front Squat

There will be no classes this Saturday, October 14.
CFEvo is hosting CrossFit Gymnastics Seminar.

Every 60-90 seconds with increasing loads do:
 Snatch + Hang Power Snatch
   If time permits do a few extra Snatches once Hang Power Snatch fails, then

How high can you go up the ladder in 8 minutes of:
 1 Chest To Bar Pull-up
  1 Jerk (use the same bar or pick load)
   2 Chest To Bar Pull-ups
    2 Jerks
     3 Chest To Bar Pull-ups
      3 Jerks...

For Rx+ do Bar Muscle Ups.

Extra: DB Bench Press & 1 arm Rows 10-10-10...

Tuesday, October 10, 2017

Working on the climbing simulators

Working on the climbing simulators

Five rounds for max reps of;
 20 seconds of Ring Muscle Ups (scale as needed)
  40 seconds of Rest
 20 seconds of Double Unders
  40 seconds of Rest

How many rounds can you do in 12 minutes of:
 Rx
  12 "Pistols" (total reps; to a bench for men/to a short box for ladies or scale as needed)
   12 Push ups
    12' Rope Climb

Rx+
 12 Pistols (total reps; alternating)
  12 Ring Dips
   12' Legless Rope Climb (men start from seated)

Extra: Double Under & Handstand Drills