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CrossFit Evolution

Wednesday
Jul302014

07.30.14 Wednesday

Matt & Lauren

Handstand Practice, then

For time:
 50 Double Unders
  40 Lateral Burpees (over the bar)
   30 Deadlifts (pick load; 115/63 or less)
    20 Thrusters (same bar)
     10 Power Snatches (same bar)

For Rx+ do 100 Double Unders & use 115/63 or more.

Post loads & times to comments.

 

Tuesday
Jul292014

07.29.14 Tuesday

Amara

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

Rx
How many rounds can you do in 9 minutes of:
6 Pull-ups (chest to bar)
9 Air Squats
12 Sit-ups

Rx+
With a continuously running clock do 1 Chest To Bar Pull-up on 1st minute, 2 Chest To Bar Pull-ups on the 2nd minute, 3 on the 3rd... Continue as long as possible. Begin each minute with 9 Air Squats.

Post loads & scores to comments.

Monday
Jul282014

07.28.14 Monday

Tiffany C - 193 lbs Deadlift PR (Personal Record)

Rx (scale as necessary)
How many rounds can you do in 12 minutes of:
 1 Deadlift (pick load)
  2 Muscle Ups
   3 Squat Cleans (pick load)
    4 Handstand Push-ups

Rx+ "King Kong"
3 rounds for time of:
 1 Deadlift (455/273)
  2 Muscle Ups 
   3 Squat Cleans (250/153)
    4 Handstand Push-ups

Post times/scores & loads to comments.


Big Joe moving big weights - just over 576 lbs!

Saturday
Jul262014

07.26.14 Saturday

Serg

Squat Snatch 2-2-2-2-2 (paused at knee on 1st rep; not ub), then

For time:
250 m Run
 21 Wall Balls
250 m Run
 18 Wall Balls
250 m Run
 15 Wall Balls
250 m Run
 12 Wall Balls
250 m Run
 9 Wall Balls

For Rx+ do Thrusters (30-35/20-25) or 65/45 if needed.


Post loads & times to comments. 

Friday
Jul252014

07.25.14 Friday

Sit-ups at noon

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

How many rounds can you do in 10 minutes of:
Rx
15 Double Unders
 10 Sit-ups
  5 Toes To Bar

Rx+
30 Double Unders
 10 Toes To Bar

Post loads & scores to comments.

Thursday
Jul242014

07.24.14 Thursday

David Ze German - happy after the World Cup!

Push Jerk 5-5-5-5-5, then

5 rounds for time of (18 min cap):
 5 Power Cleans (135/83)
 10 Push-ups
 15 Air Squats
  Rest 1 minute

For Rx+ use 165-185/103-123, Ring Dips & Wall Balls.

Post loads & scores to comments.

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.