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CrossFit Evolution

Saturday
Jan242015

Saturday, January 24, 2015

Future CrossFitter, Owen!

Squat Clean & Jerk 1-1-1-1-1... (every 90 seconds), then

In 13 minutes:
 Run 1000 meters
  25 Deadlifts (use max load from the C&J) 
   Max rep Chest To Bar Pull-ups in time remaining.

Score is the sum total or all Pull-ups. 

For Rx+ run in a vest or with a weight (25 lbs plate or 20 lbs ball for men/15 lbs plate or 10 lbs ball for ladies)(you can shed the weight after the run) & do Bar Muscle Ups. Rx+/- is okay as long as there's enough bar mu spots (partner if you're using band if necessary)

Post loads & scores to comments. 

Friday
Jan232015

Friday, January 23, 2015

HarryF50 & Heath

Mobility & Handstand Practice, then

For time:
21 Box Jumps (24/20)
21 Swings (55/35)
 1 Rope Climb
18 Box Jumps
18 Swings
 1 Rope Climb
15 Box Jumps
15 Swings
 1 Rope Climb
12 Box Jumps
12 Swings
 1 Rope Climb
9 Box Jumps
9 Swings
 1 Rope Climb

For Rx+ use 28/24 & swing more weight. Climb legless of course.

Post times to comments.

Extra: Deadlift 5-4-3-2-1-1-1... (no belts, no hitching, do it quickly).

Thursday
Jan222015

Thursday, January 22, 2015

Mobility work while getting in the zone.

Every 90 seconds for 8 rounds with the same load:
Push Press x2 + Push Jerk x2 (focus on understanding the difference between the two, no belts), then

How many rounds can you do in 10 minutes of:
 3 Front Squats (same bar)
  7 Push-ups
   21 Double Unders


For Rx+ use at least 155/93, do clapping push-ups & DU's must be unbroken.

Post loads & scores to comments. 

Extra: Bar Muscle Up for warm-up, then Weighted Chest To Bar Pull-up 5x3 (same load). Post workout - Rock Rings workout.

Wednesday
Jan212015

Wednesday, January 21, 2015

Mike P

Every minute on the minute for 10 minutes with the same load:
 Beginner: Hang Power Snatch + Overhead Squat (paused)
 Advanced: Hang Power Snatch + Squat Snatch (unbroken), then

Five rounds for time of:
 5 Power Cleans (use the same bar as the Snatch complex)
 10 Burpees
 15 Wall Balls 
  Rest 1 minute

Post loads & times to comments. 

Extra: Front Squat 2-2-2-2-2 (no belts; both reps paused).

Tuesday
Jan202015

Tuesday, January 20, 2015

Hanging out 


With same loads for all sets:
5x5 Pull-ups (strict) + 5x10 DB Bench Press

For time:
Rx
Row 50 calories
 50 Sit-ups
  50 1 arm Snatches (35/25; total reps)
 50 Sit-ups
50 Weighted Lunges (35/25; total steps - walking or in place)

Rx+
Row 50 calories
 25 Toes To Bar
  50 1 arm Snatches (55/35; total reps)
 25 V ups
50 Weighted Lunges (55/35; total steps - walking or in place)

Post loads & times to comments. 

Extra: Handstand practice.

Monday
Jan192015

Monday, January 19, 2015

Congratulations to Monique & Kristi on their 1st & 3rd place finishes at the "May The WoDs Be Always In Your Favor" Throwdown @ CrossFit F3!

Every 2 minutes for 12-16 minutes:
 Back Squat 3-3-3-3-3..., then

Six rounds for max reps of:
 30 seconds of Ring Dips or Banded Ring Muscle Ups*
  30 seconds of Rest
 30 seconds of Thrusters (75/45)
  30 seconds of Rest

* - only if athlete can do Strict Ring Dips (full ROM) & there's available rings. Partner if needed as well. Do inside the ring with band across.

For Rx+ do Muscle Dips (Muscle Up + Ring Dip) & Thrusters @ 2x55/2x35 (scaling to 45's or 50's & 25's or 30's is ok - specify on the board).

Post loads & scores to comments. 

Extra: Power Snatch (Paused at knee) + Hang Squat Snatch 7x1 (paused at the bottom at catch). After warm-up - use the same load for all 7 sets. Straps are ok.

Post wod - easy run for 10 minutes. No vests.

Saturday
Jan172015

Saturday, January 17, 2015

Lenix & Monique

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

Continue as long as possible. Fraction sets as necessary.

Rest 5 minutes 

With a continuously running clock do:
1 Overhead Squat (75/45) on the 1st minute,
2 Overhead Squats on the 2nd minute,
3 Overhead Squats on the 3rd...

Continue as long as possible. Fraction sets as necessary.

For Rx+ do Chest To Bar Pull-ups & use 100/63. Must take it up a notch on both parts, not one or the other.

Post scores to comments. 

Friday
Jan162015

Friday, January 16, 2015

Anne finishing a Ring Dip

Every 90 seconds for 12-15 minutes do:
 Beginner: Power Clean + Front Squat + Push Jerk 

 Advanced: Power Clean + Hang Squat Clean + Jerk 1-1-1... , then

Three rounds for time of:
Rx
25 Double Unders
21 Swings (35/25)
12 Toes To Bar

Rx+
50 Double Unders
21 Swings (55/35)
12 Knees To Elbows

Post loads & times to comments. 

Extra: Double or Triple Under Drills (Triple Under drills are exactly the same as DU's, just try Triples instead). Spend extra time on mobility & recovery.