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CrossFit Evolution

Thursday
Mar262015

Thursday, March 26, 2015

Monique during CF Game Open workout 15.3 finishing the Muscle Up

Snatch Practice:
 Basic: Power Snatch 1-1-1-1-1-1... 
 Advanced: Power Snatch 1-1-1-1-1...(emom, no foot movement, small jumps, pause at catch), then

Five rounds for time of:
Rx
80 Single Unders
20 Air Squats

Rx+
40 Double Unders
20 Wall Balls

Post loads & times to comments. 

Extra: Front Squat 2-2-2-2-2-2... (no belts, 2nd paused).

Wednesday
Mar252015

Wednesday, March 25, 2015

6 am Jousting: Travis Vs John

Every minute on the minute for 10 minutes do 3 Pull-ups (Chest To Bar; strict).

Use bands if needed or go weighted if possible.

How many rounds can you do in 14 minutes of:
 10 Box Jumps (24/20)
  10 Thrusters (95/63)
   10 Burpees
    Rest 1 minute

Post loads & scores to comments. 

Extra: Deadlift 3-3-3-3-3...

Tuesday
Mar242015

Tuesday, March 24, 2015

Mike G clean & jerk sequence. (click on the image to enlarge)



Back Squat 3-3-3-3-3, then

In 10 minutes:
750 m Row
 50 Swings (55/35)
  Max rep Toes To Bar in time remaining.

For Rx+ swing more weight & do Knees To Elbows. 

Post loads & scores to comments.

Extra: Bench Press 10-8-6-4-2. Work up to a heavy set of 10, then use the same bar for 8 reps, then 6 reps, then 4, then 2.

Monday
Mar232015

Monday, March 23, 2015

Great group of folks at 9:30 am class on a beautiful Saturday.

Power Clean + Hang Power Clean + Push Jerk (no split jerks, no belts), then

Complete as many reps as possible in
8 minutes of:
3 Push-ups
 3 Cleans (pick your load)
6 Push-ups
 3 Cleans
9 Push-ups
 3 Cleans
12 Push-ups
 6 Cleans
15 Push-ups
 6 Cleans 
18 Push-ups
 6 Cleans
21 Push-ups
 9 Cleans...
Etc., adding 3 reps to the push-up each round, and 3 reps to the clean every 3 rounds.

For Rx+ do 15.4 with Handstand Push-ups & use 185/123. Rx+/- is okay if possible with limited HSPU's & lighter loads if needed.

Post loads & scores to comments.

Extra: Practice strict Chest To Bar Pull-ups (Banded or weighted) 3-3-3-3-3..., then finish with a workout on the Climbing Board. 
 

 

Saturday
Mar212015

Saturday, March 21, 2015

Harry 

Deadlift 3-3-3-3-3, then

How many rounds can you do in 12 minutes of:
Rx
200 m Run
 6 Pull-ups (strict)
  12 Wall Balls

Rx+
400 m Run
 6 Muscle Ups (4 for ladies)
  6 Thrusters (2x55/2x35)

Post loads & scores to comments.

 

Friday
Mar202015

Friday, March 20, 2015

Waiting on Mom & Dad to finish working out!

Mobility, then

Rx
How many rounds can you do in 15 minutes of:
 5 Power Cleans (pick your load)
 10 Push-ups
 15 Air Squats 
  Rest 1 minute 


Rx+
With a continuously running clock do 1 Power Clean on the 1st minute, 2 on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets as necessary. Begin each minute with 5 Shoulder Presses (pick your DB's or KB's)

Post loads & scores to comments.

Extra: Warm-up with Handstand Push-ups (3 strict + 3 kip), then Practice Muscle Ups (strict on rings) or do 10-15 strict Ring Muscle ups (assisted or not).

Thursday
Mar192015

Thursday, March 19, 2015

Mark B

Every 2 minutes for 10 minutes at the same load do:
 5 Push Presses + 5 Pendlay Rows (no belts)

In 13 minutes do:
Rx
1000 m Row
 50 Sit-ups
  Max rep Chest To Bar Pull-ups in time remaining

Rx+
1000 m Row
 100 Sit-ups
  Max rep Bar Muscle Ups in time remaining (Rx+/- is ok)

Post loads & scores to comments. 

Extra: Deadlift 2-2-2-2-2... (no belts, no dropping, no hitch).

Wednesday
Mar182015

Wednesday, March 18, 2015

Ben & Joe

Front Squat 3-3-3-3-3... (last rep 5 seconds pause), then

Five rounds for time of:
 10 Handstand Push-ups (10's+ABMAT/ABMAT; 1st round strict)
  5 Deadlifts (use max loads from Front Squat)
   1 Rope Climb

Substitute Shoulder Presses for Handstand Push-ups if needed.

For Rx+ use 45's+ABMAT/25's+ABMAT & climb legless.

Post loads & times to comments. 

Extra: With a continuously running clock do 1 Seated Shoulder Press on the 1st minute, 2 Seated Shoulder Presses on the 2nd, 3 on the 3rd... Do it after the workout.