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Phone: (321) 202 3716

480 S. Ronald Reagan Blvd #1008
Longwood, FL

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CrossFit Evolution


Saturday, December 20, 2014

Kevin P, Kristen, Lincoln, Marvin and Mike 

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

Three rounds for time of:
400 m Run
 21 Thrusters (45/33)
  12 Toes To Bar

Post loads & times to comments. 


Friday, December 19, 2014


Practice Power Snatch & Overhead Squats, then

How many rounds can you do in 10 minutes of:
 10 Shoulder Presses (1 armed; each side; 35/25*)
  10 Snatches (1 armed; each side; 35/25*)
   10 Double Unders0

 10 Handstand Push-ups (25's+AB/10's+AB; 1st round strict)
  20 Snatches (1 arm; total reps; 55/35)
   30 Double Unders

For Rx use more weight if desired. 

Post loads & scores to comments. 

Extra: Pull-ups 3-3-3-3-3 or 10x3 + Run with a weighted vest (pick distance).


Thursday, December 18, 2014


Front Squat 3-3-3-3-3..., then

For time:
10 Hang Power Cleans (135/83)
10 Burpees
 8 Hang Power Cleans
 8 Burpees
  6 Hang Power Cleans
  6 Burpees
   4 Hang Power Cleans
   4 Burpees
    2 Hang Power Cleans
    2 Burpees

For Rx+ use 165/103 & do strict burpees.

Post loads & times to comments

Extra: Bench Press 3-3-3 or 10x3 (heavier than last week) + Ring Muscle Up practice/work of any kind.


Wednesday, December 17, 2014


Practice Pull-ups & Handstands/Handstand Push-ups (against the wall), then

For time:
50 Box Jumps (24/20)
 50 Push-ups
  50 Swings (55/35)
   50 Sit-ups
    50 Wall Balls

For Rx+ do [100-age] reps. All weights & exercises are the same. If you're 50+, then it's your lucky day, your Rx+ is easier than Rx!

Post loads & times to comments. 

Extra: 5x2 Deadlift (no belts, heavier than previous week)


Tuesday, December 16, 2014

Post run celebrations!

Gymnastics practice (Bar Muscle Up & Co), then

In 13 minutes:
 200 m Run or Row
  1 Ring Dip
   1 Deadlift (225/133)
 200 m Run or Row
  2 Ring Dips
   2 Deadlifts
 200 m Run or Row
  3 Ring Dips
   3 Deadlifts...

For Rx+ do Muscle Ups & use 275/173

Post scores to comments. 

Extra: "Death By L-sit", followed by Push Press 3-3-3... or 10x3 (no belts/racks)


Monday, December 12, 2014

The infamous "thumb prototype" present box. If you have no idea what was inside yet - ask Andrey or Leo

Power Snatch 1-1-1-1-1-1... (small jumps, no or minimal foot movement), then

How many rounds can you do in 11 minutes of:
11 Thrusters (2x35/2x25)
11 Pull-ups
 Rest 1 minute

11 Thrusters (2x55/2x35)
11 Chest To Bar Pull-ups
 Rest 1 minute

Post loads & scores to comments.

Extra: Practice Handstands and Kickovers/Freestanding HSPU's (as part of kick overs drills), then Back Squat 3-3-3-3... (no belts/sleeves) or 10x3 (more than previous week). 


Saturday, December 13, 2014

Ben, Nestor & Alec

Power Clean practice, then

"The Chief"
How many rounds can you do in 3 minutes of:
 3 Power Cleans (135/93)
  6 Push-ups
   9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score is the sum total of all rounds. Begin each 3 minute cycle at the point where you left off when the rest started.

Post scores to comments. 

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


Friday, December 12, 2014

Luis Jr

Practice Muscle Ups, then

How many rounds can you do in 20 minutes of:
2 Strict Pull-ups
4 Shoulder Presses (pick load)
8 Swings (55/35) 

4 Muscle Ups (2 for ladies)
6 Handstand Push-ups (strict; 15's+ABMAT/Regular)
8 Swings (more weight)
 Rest 1 minute after each round

Post scores to comments.

Extra: Handstand & either Free HSPU or Kickover practice, then Bench Press 3-3-3-3-3 or 10x3. Don't dare read this, skip the HS practice & proceed to Bench.