12.06.13 Friday

Coke commerical with truth voiced over the original.
"Coca-Cola plans to run its very first ad defending aspartame and the safety of artificial sweeteners. This move comes as a result of a dramatic drop in diet cola sales within the past year. This is great news as it goes to show how much of an impact we can really make by raising awareness about the health effects of aspartame.

More people around the world are making better choices and you can read more about that and the dangers associated with the Coke here."

Shoulder Press/Push Press/Push Jerk Drills, then

For time:
50 Double Unders
 40 Air Squats
  30 Swings (55/35)
40 Double Unders
 30 Air Squats 
  20 Swings
30 Double Unders
 20 Air Squats
  10 Swings

Post loads & times to comments.

Cerese 

12.05.13 Thursday

Practice Snatch, then

In 12 mins do:
 50 Lateral Burpees
  25 Deadlifts (pick load; 225/133 or 275/163 are recommended)
   Max Rep Muscle Ups in time remaining

Scale Muscle Ups as necessary.

Notes: Snatch drills are - 2x High Hang Snatch + 2x Overhead Squat (unbroken)

Post loads & scores to comments.

12.04.13 Wednesday

Luis Sr & Blake 

Ring Play, then

How many rounds can you do in 17 mins of: 
 25 Handstand Push-ups (25's+AB/10's+AB)
  50 Wall Balls
   75 Sit-ups
    1000 m Run

For Rx+ do HSPU's on 45's+AB/25's+AB, Thrusters (2x30 or 35/2x20 or 25) & Weighted Sit-ups (same DB/KB)

Post scores to comments. 

Jeff 405 lbs Deadlift PR 

12.03.13 Tuesday

Chris S

Practice Squat Clean & Jerk

How high up the ladder can you go in 7 mins of:
3 Hang Power Cleans (100/63)
3 Pull-ups
 6 Hang Power Cleans
 6 Pull-ups
  9 Hang Power Cleans
  9 Pull-ups
   12...12...15...15...

Score is sum total of all reps.

For Rx+ do Power Cleans (not HPC) with 135/83 & do Chest To Bar Pull-ups.

Post loads & scores to comments. 

Great article - "The Power Of Surrendering" - will most likely hit home with a lot of you Type-A personalities. 
“The reality is that tomorrow is most certainly uncertain and no matter how many expectations we form, tomorrow will come, tomorrow will go and it will all be what it will be.” ~Lori Deschene

12.02.13 Monday

Kari 

Back Squat 3-3-3-3-3 (paused 1st rep), then

How many rounds can you do in 12 mins of:
 12 Air Squats 
 6 Box Jumps (24/20)
 1 Rope Climb

For Rx+ do Wall Balls, jump on 30/24 & climb legless (from seated for men).

Post loads & scores to comments. 

Very cool!

11.30.13 Saturday

Jason D
 

Ring Support & Compressions, then

Rx
How many rounds can you do in 10 mins of:
3 Front Squats (pick load)
6 Push-ups
9 Sit-ups

Rx+
Every minute on the minute for 10 mins do:
3 Front Squats (pick load)
Push-ups (pick number to do each set between 3 & 10)

Post scores & loads to comments.

Noah 

11.29.13 Friday

Melissa in a headstand during Handstand & Headstand practice

CFEvo Friday, Nov 29th hours - 9:30 am & 11 am only!
Regular classes on Saturday! 

If you missed Thanksgiving WoD - "enjoy" it on Friday instead! 

If you came in on Thursday do:

Overhead Squat 3-3-3-3-3 (from racks), then

For time:
75 Swings (pick your weight, try to go unbroken)
 50 Weighted Walking Lunges (total steps; same load as swings)
  25 Burpees 

Post times or loads & times to comments.

Nicole, George & Camryn

11.28.13 Thanksgiving Day

CFEvo will be open at 9:30 & 11:00 both Thursday & Friday! 

For time:
Rx
25 Pull-ups
 400 m Run
21 Thrusters (75/45)
 800 m Run
21 Thrusters
 400 m Run
25 Pull-ups

Rx+ "Daniel"
50 Pull-ups
 400 meter run
21 Thrusters (95/63)
 800 meter run
21 Thrusters
 400 meter run
50 Pull-ups

Post time to comments.

Enlarge image

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.