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CrossFit Evolution

Wednesday
Jul232014

07.23.14 Wednesday

John & Jon

Warm-up: 3 rounds not for time of 5 reps each (slowly & high quality):
 5 Arch Rocks
 5 Hollow Rocks
 5 Jumping Deck Squats (Air squats if necessary)
 5 Chest Touches (each side)

Deadlift 1-1-1-1-1, then

Rx
How high can you go up the ladder in 7 minutes of:
 1 Muscle Up (scale as needed)
  5 Burpees
 2 Muscle Ups
  5 Burpees
 3 Muscle Ups
  5 Burpees...

Rx+
How many Burpee Muscle Ups can you do in 7 mins?

Post loads & scores to comments.

Tuesday
Jul222014

07.22.14 Tuesday

Liz

Hang Squat Clean 1-1-1-1-1, then

With a continuously running clock do:
1 Front Squat on the 1st minute,
2 Front Squats on the 2nd,
3 on 3rd...

Continue as long as possible. All sets must be unbroken. Pick your loads.

Post loads & scores to comments.

Monday
Jul212014

07.21.14 Monday

New super hero with amazing powers?

Practice Power Snatch & Overhead Squat, then

How many rounds can you do in 9 minutes of:
 4 Handstand Push-ups (15's+ABMAT/10's+ABMAT)
 6 Pull-ups
 8 Snatches (1 arm; 55/35; each side)

For Rx+ use 45's/25's, CTB & more weight.

Post loads & scores to comments.

Saturday
Jul192014

07.19.14 Saturday

Chris S

Front Squat 1-1-1-1-1...., then

100 Swings for time (55/35) 

-or-

Breathing Ladder of Swings or Wall Balls.

Post loads & times to comments. 

Friday
Jul182014

07.18.14 Friday

Wall Balls at 6 am

Double Under Drills, then

In 13 minutes do:

Rx
As many rounds as possible of:
30 Double Unders
 3 Power Cleans
 3 Front Squats
 3 Push Jerks (no push presses)

Rx+ (C&J must be at 225/123 or greater)
50 Double Unders
 5 Squat Clean & Jerks (135/63)
50 Double Unders
 5 Squat Clean & Jerks (165/83)
50 Double Unders
 5 Squat Clean & Jerks (185/103)
50 Double Unders
 5 Squat Clean & Jerks (225/123)
50 Double Unders
 Max rep Squat Clean & Jerks (255/143) in time remaining.

Score is sum total of all reps. 

Post scores to comments.

Thursday
Jul172014

07.17.14 Thursday

David with an Inverted Muscle Up 

Practice Muscle Ups, then

How many rounds can you do in 14 minutes of:
Rx
10 Strict Pull-ups
20 Shoulder Presses (pick db's/kb's)
30 Box Jumps (24/20; step down)
40 Air Squats
50' Walking Lunges
600 m Run

Rx+
10 Muscle Ups
20 Handstand Push-ups (regular/abmat)
30 Box Jump Overs
40 Wall Balls
50' Overhead Walking Lunges (45/25)
600 m Run

Post scores to comments.

Wednesday
Jul162014

07.16.14 Wednesday

Squat Day

Power Snatch + Hang Power Snatch + Overhead Squat 1-1-1-1-1, then

How many rounds can you do in 9 minutes of:
Rx
15 Push-ups
5 Deadlifts (pick load)
1 Rope Climb

Rx+
20 Renegade Push-ups
5 Deadlifts (pick load; 225/133 minimum)
1 Rope Climb (legless up for ladies/up & down for men)

Post loads & scores to comments. 

Tuesday
Jul152014

07.15.14 Tuesday

Sean & Zack 


Practice Power Clean & Jerk, then

For time:
10 Thrusters (pick DB's or KB's)
 40 Sit-ups
8 Thrusters
 30 Sit-ups
6 Thrusters
 20 Sit-ups
4 Thrusters
 10 Sit-ups
2 Thrusters

Notes: Power Clean & Jerk practice = 2 Power Cleans (unbroken) + 2 Jerks (first one must be a Push Jerk, second is up to the athlete).

Post loads & times to comments.