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Longwood, FL 32750
(across Lyman High School)


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CrossFit Evolution

Saturday
May252013

05.25.13 Saturday

Jason "Ninja" at the track

Memorial Day Schedule (Monday, May 27th): 
AM CLASSES Only - 7am, 9:30am & noon! 
No PM Classes! 

Establish a max Snatch (any style) in 7 mins, then

"Fran Lite"
21-15-9 reps for time of:
Thrusters (75/53)
Pull-ups

For Rx+ use 100/63 & do Chest To Bar Pull-ups.

Post loads & times to comments.

Crystal, Fernan & Billy hanging out

Friday
May242013

05.24.13 Friday

Andrey

Memorial Day Schedule (Monday, May 27th): 
AM CLASSES Only - 7am, 9:30am & noon! 
No PM Classes! 


Practice Power Clean & Jerk or every minute on the minute for 12 minutes do:
1 Power Clean + 1 Hang Power Clean + 1 Jerk at 70-80% of 1RM C&J, then

Six rounds for max reps of:
 20 sec Max reps Handstand Push-ups (25's+AB/10's+AB)
 40 sec Rest
 20 sec Max reps Double Unders
 40 sec rest  

Notes: There will be two scores, the sum total of all HSPU's & sum total of all DU's

Post loads & scores to comments. 

History & evolution of weightlifting shoes. Long & fantastic article with great old school & new style pics. Many references to Russia/Soviet Union which always means it's cool! Read article.

Thursday
May232013

05.23.13 Thursday

Why so serious, Ben? Don - nice photobomb!

Memorial Day Schedule (Monday, May 27th): 
AM CLASSES Only - 7am, 9:30am & noon! 
No PM Classes! 


For time:
15 Power Snatches (pick your load)
 500 m Run
30 Front Squats (same bar)
 500 m Run
45 Deadlifts (same bar)
 500 m Run

For Rx+ use 135/83 or greater & run 800 m instead of 500. 35 min cap

Post loads & times to comments. 
Wednesday
May222013

05.22.13 Wednesday

Paul digging deep inside mid-"Murph".

Memorial Day Schedule (Monday, May 27th):
AM CLASSES Only - 7am, 9:30am & noon!
No PM Classes! 

Practice Frog Stands, Headstands & Handstands, then

How many rounds can you do in 13 mins of:
Rx
5 Ring Dips or 5 Banded Transitions + 5 Ring Dips (no band for dips)
10 Swings (55/35)
15 Air Squats

Rx+
5 Muscle Ups/3 for ladies
10 Swings (more weight than Rx)
15 Wall Balls (20/10)

Post scores to comments. 

Practicing the snatch

Tuesday
May212013

05.21.13 Tuesday

John wheeling 45's around

Front Squat 5-5-5-5-5, then

How many rounds can you do in 10 mins of:
 5 Clean & Jerks (105/63)
 5 Pull-ups

For Rx+ use 135/83 & do Chest To Bar Pull-ups

Post loads & scores to comments. 

Mary & John The Master 

Monday
May202013

05.20.13 Monday

Amber & Ben

Clean & Jerk 1-1-1-1-1, then

Five rounds for time of:
5 Deadlifts (225/133)
10 Burpees

For Rx+ use 315/183 & do lateral burpees. 8 min cap for Rx+ only. No belts.

Post loads & times to comments. 

Nicole & Sylvia

Saturday
May182013

05.18.13 Saturday

Brooke

Overhead Squat 3-3-3-3-3 (racks or snatched), then

Rx
"Annie"

50-40-30-20-10 reps for time of: 
Double Unders
Sit-ups

Rx+
5 rounds for time of:
50 Double Unders
10 Toes To Bar

Post loads & scores to comments. 

Aftermath of Burpee/Front Squat ladder.

Friday
May172013

05.17.13 Friday

Saturday 10 am class starting "Murph"

Weighted Pull-up 1-1-1-1-1 (deadhang; chest to bar), then

How many rounds can you do in 15 mins of:
15 Swings (55/35 or more)
15 Box Jumps (24/20)
15 Lunges (total reps; not walking)
15' Rope Climb

Post loads & scores to comments.

Fernan