Phone & Address

Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL



View Larger Map

Search
Partners & Links

 



   

CrossFit RRG: We support our community's first line of defense.

 

 

Login

CrossFit Evolution

Wednesday
May042016

Wednesday, May 4, 2016

After the workout

Quick Double Under and Handstand drills, then

Rx
10-9-8-7-6-5-4-3-2-1 reps for time of:

 Overhead Squats (pick load)
  Toes To Bar

Rx+
  10 Overhead Squats (115-155/73-93 - pick loads within the range)
 9 Bar Muscle Ups
  8 Overhead Squats 
 7 Bar Muscle Ups
  6 Overhead Squats 
 5 Bar Muscle Ups
  4 Overhead Squats 
 3 Bar Muscle Ups
  2 Overhead Squats 
 1 Bar Muscle Up

Post loads & times to comments. 

Extra: Seated Shoulder Press

Tuesday
May032016

Tuesday, May 3, 2016

Kristen

Every 90 seconds with the same load for 8 sets (12 minutes) do:

 Basic: Power Clean + Front Squat 
 Advanced: Squat Clean + Front Squat + Jerk

How many rounds can you do in 9 minutes of:
Rx
 5 Deadlifts (use 100% of Clean complex or pick load)
  10 Box Jumps (24/20)
   15 Push-ups

Rx+
 5 Deadlifts 
  10 Ring Dips
   15 Box Jumps (24/20)

Post loads & scores to comments. 

Extra: Climbing board

Monday
May022016

Monday, May 2, 2016

Wall Balls

Practice Snatch, then

Twenty rounds for time of:
Rx
 1 Power Snatch (pick load)
  3 Shoulder Press (same bar)
   5 Air Squats

Rx+ 
 1 Power Snatch (pick load; 105/53 minimum)
  3 Handstand Push-ups (strict; 25's+ABMAT/10's+ABMAT)
   5 Wall Balls

Cap is 25 minutes.

Post loads & times to comments. 

Extra: Back Squat 10-8-6-4-2-2-2... (last rep of all sets paused; no belts & not all out)

Saturday
Apr302016

Saturday, April 30, 2016

After the workout

Basic: Hang Power Clean + Front Squat + Jerk
Advanced: Barski Clean & Jerk (3x Hang Clean + 1x Jerk, unbroken of course), then 

For time: (with partner) 
 50 Wall Balls 
  40 Pull-ups
   30 Wall Balls 
    20 Pull-ups 
     10 Wall Balls

If going solo do 25-20-15-10-5 reps.

For Rx+ do Back Squats (135/83; no racks) & Chest To Bar Pull-ups

Post loads & times to comments. 

 

Friday
Apr292016

Friday, April 29, 2016

Melissa & Leo
 

Quick mobility or class set up depending on size, then

How many rounds can you do in 20 minutes of:
Rx
 10 Seated Press (pick load)
  2 Rope Climbs
   30 Push Press (same load)
    40 Weighted Lunges (in place, same load)
     50 Double Unders

Rx+
 10 Muscle Ups (7 for ladies)
  20 Seated Presses (pick load)
   30 Weighted Step Ups (same load; height depends on athlete)
    40 Snatches 1 arm (total reps, use one of the KB's or DB's)
     50 Double Unders

Post loads & scores to comments.

Extra: Handstand & Double Under drills prior to workout.

Thursday
Apr282016

Thursday, April 28, 2016

Pull-up work

Back Squat 2-2-2-2-2-... (every 90-120 seconds, small jumps for 5-7 sets), then

Rx
 30-20-10 reps for time of:
  Swings (55/35)
   Push-ups (sub Shoulder Presses if desired)
    Sit-ups

Rx+
 21-15-9 reps for time of:
  Swings (more weight)
   Ring Dips
    Toes To Bar

Post loads & times to comments. 

Extra: Push Press x3 + Push Jerk x2 + Jerk x1 (stop before slop-tastic starts happening)

Wednesday
Apr272016

Wednesday, April 27, 2016

Harry rolling some 45's

With a continuously running clock do:
 1 Handstand Push-up on the 1st minute (strict; head to floor/abmat) 
  2 Handstand Push-ups on the 2nd minute
   3 Handstand Push-ups on the 3rd...

Continue as long as possible. Fraction sets as needed.

Rest 3-5 minutes

With a continuously running clock do:
 1 Strict Pull-up on the 1st minute 
  2 Strict Pull-up on the 2nd minute
   3 Strict Pull-up on the 3rd... 

Continue as long as possible. Fraction sets as needed.

Rest 3-5 minutes


With a continuously running clock do:
 1 Hang Power Clean (135/73) on the 1st minute 
  2 Hang Power Cleans on the 2nd minute
   3 Hang Power Cleans on the 3rd... 

Continue as long as possible. Fraction sets as needed.

For Rx+ 25's+AB/15's+AB, Strict CTB & HPC @ 185/113. Mix & matching should be okay.

Instead of doing Shoulder Presses for scale = do Push-ups. Lim hspu's are ok.

Post loads & scores to comments. 

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice. Seated Press after wod if desired.

Tuesday
Apr262016

Tuesday, April 26, 2016

9:30 am Saturday class starting the run

Sumo Deadlift 5-4-3-2-1-1-1... + Ring Swings & Co between sets, then

In 11 minutes:

Rx
 Run or Row 600 meters
  50 Burpees 
   Max rep Thrusters in time remaining (105/63)

Rx+
 Run or Row 1000 meters
  Max rep "Alec's" in time remaining (135/83) 
   
"The Alec" = Barbell Burpee Squat Clean Thruster.

Post loads & scores to comments.

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