Phone & Address

Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL



View Larger Map

Search
Partners & Links

SHOP NOW



   

CrossFit RRG: We support our community's first line of defense.

 

Login

CrossFit Evolution

Friday
Jul312015

Friday, July 31, 2015

Snatch speed ladder event from the CrossFit Games
 

Practice Handstands & Handstand Walking, then

Six rounds of:
30 seconds of Max reps Ring Dips (or Pull-ups - up to coach)
 30 seconds of Rest
30 seconds of Max reps Wall Balls
 30 seconds of Rest

For Rx+ do Muscle Ups & Thrusters (115/73)

Post loads & scores to comments.

Thursday
Jul302015

Thursday, July 30, 2015

Our good friend Mike M from Cali stopped by the Games & we flipped the Rogue Pig 2.0 while hanging out. Heavy beast and extra difficult doing it barefoot!



Front Squat 3-3-3-2-2-2-1-1-1-1...(all reps paused), then

Rx
How many rounds can you do in 10 minutes of:
 1 Power Snatch (pick load)
 3 Overhead Squats (same bar)
 5 Burpees 

Rx+
Every minute on the minute for 10 minutes do:
Snatch High Pull + Hang Power Snatch + Paused Overhead Squat (pick load).

Post loads & scores to comments. 

Extra: Bench Press 5-5-5-5-5 + Weighted Pull-ups 5-5-5-5-5...(or banded pull-ups if needed)

Wednesday
Jul292015

Wednesday, July 29, 2015

With Coach Mike Burgener at the CrossFit Games!



Shoulder Press & Bent Over Row 5-5-5-5-5..., then

How many rounds can you do in 12 minutes of:
 1000 m Row (buy in - done only once at first)
  10 Snatches (1 arm, total reps, 55/35)
   1 Rope Climb

For Rx+ use more weight & climb legless.

Post loads & scores to comments. 

Extra: Back Squat 2-2-2-2-2 (not all out, paused on both reps; no belts)

Tuesday
Jul282015

Tuesday, July 28, 2015

George working on flexibility & mobility in the shoulders & thoracic spine

Push Jerk 5-5-5-3-3-3-1-1-1-..., then

Three rounds for time of:
Rx
 25 Double Unders (scale to 75 single unders if needed)
 10 Power Cleans (100/63)

Rx+
 10 Power Cleans (135/83)
 50 Double Unders

Post loads & times to comments. 

Extra: Bar Muscle Ups & Handstand Push-ups work (details at CFEvo).

Monday
Jul272015

Monday, July 27, 2015

Don't forget about the Saturday's Yoga parties with Nicole at 11:45.
 

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

How many rounds can you do in 9 minutes of:
Rx
 3 Strict Pull-ups
  6 Overhead Squats (1 arm; total reps/3 per arm, 35/25) 
   9 Weighted Sit-ups (35/25)

Scale Overhead Squats to Weighted Squats (35/25) if needed.

Rx+
 3 Overhead Squats (pick load; snatched; 115/63 minimum)
  6 Strict Chest To Bar Pull-ups
   9 Overhead Sit-ups (25/10)

Post loads & scores to comments.

Extra: Back Squat 3x5 + Push-ups 3x5-15 reps (superset)

Saturday
Jul252015

Saturday, July 25, 2015

Beth

With 1 or 2 partners:

Rx 
Begin with 600 m Run, then

Three rounds for time of:
 75 Air Squats
  50 Push-ups
   25 Chest To Bar Pull-ups

Rx+/-
Begin with 1000 m Run, then

Three rounds for time of:
 75 Air Squats
  50 Ring Dips
   25 False Grip Chest To Rings Pull-ups

Rx+
For time:
1000 m Run
 100 Squats
5 Muscle-ups
 75 Squats
10 Muscle-ups
 50 Squats
15 Muscle-ups
 25 Squats
20 Muscle-ups

Post times to comments. 

Friday
Jul242015

Friday, July 24, 2015

George

Practice Hang Power Clean & Jerks, then

10-9-8-7-6-5-4-3-2-1 reps for time of:
 Toes To Bar
 Burpees

Post loads & times to comments. 

Extra: Snatch practice/3xPower Snatch + 3x Overhead Squata (unbroken)

Thursday
Jul232015

Thursday, July 23, 2015

Jason D

Five rounds for reps of:

20 seconds of Chest To Bar Pull-ups
 40 seconds of Rest
20 seconds of Double Unders
 40 seconds of Rest

For Rx+ do Bar Muscle Ups (no banded MU's - do sets of 5 with descending bands prior to workout if you want /can otherwise would try to do it with band in a workout).

In 13 minutes:
 Row 1000 meters
  50 Swings (55/35)
   Max rep Handstand Push-ups in time remaining (strict; 15's+ABMAT/10's+ABMAT)

For Rx+ swing more weight & use 45's+ABMAT/25's+ABMAT for HSPU's (strict).

Post scores to comments. 

Extra: Sumo Deadlift 10-8-6-4-2-2-2... (no belts; dead stop for the heavy doubles)