;)
Code "CFEVO" - 10% off!
Thursday, April 24, 2014 at 7:35AM ;)
Lindsey, Anne, Lauren & John Galt (Ward in real world). Kristi & Soc in the back.
Gymnastics practice, then
How many rounds can you do in 11 mins of:
15 Swings (55/35)
15' Rope Climb 1 ascent
15 Box Jumps (24/20)
15' Rope Climb 1 ascent
Notes: We'll be practicing headstands & presses to headstands, followed by frog stand & handstands.
Post scores to comments.
Wednesday, April 23, 2014 at 3:52PM ;)
Winners of "Nuclear Winter"
Scaled
3rd Place: Rafael Santos of CrossFit Lake Mirror and Jaci Schuyler
2nd Place: Jon Butz and Ashley Sabourin
1st Place: Garrett Gleiter and Tara Turner
Masters
3rd Place: Joe Vanweelden and Rebecca Balliett Fratello
2nd Place: Jay Salamone and Shae Tozzo
1st Place: Ward Wright of CrossFit Evolution and Tonya Robinson Womeldorph
Rx
3rd Place: Paul Daly and Rachel Reichert
2nd Place: Heater AS and Stefanie Cohen
1st Place: Thomas J. Kasper and Christine Anastario
Practice Squat Clean & Jerk. then
How high up the ladder can you go in 7 minutes of:
1 Double Under
1 Strict HSPU (any depth)
2 Double Unders
2 Strict HSPU
3 DU's
3 Strict HSPU's...
For Rx+ do Triple Unders & Ring HSPU's.
Notes: For the Clean & Jerks you will do 2x Squat Cleans + 2x Jerks @ 50-60% on the minute for 5 minutes, then proceed to find max Clean & Jerk for the day (does not have to be on the minute after the first 5 minutes).
Post loads & scores to comments.
Tuesday, April 22, 2014 at 5:31PM ;)
14 year old Ben from CrossFit Sarasota - winner of the Spirit Award! He did all the Men Scaled workouts as prescribed with the weights that men were using.Practice Power Snatch, then
For time:
Rx
250 m Run
10 Chest To Bar Pull-ups
250 m Run
15 Pull-ups
250 m Run
20 Toes To Bar
250 m Run
25 Sit-ups
Rx+
250 m Run
10 Bar Muscle Ups
250 m Run
15 Chest To Bar Pull-ups
250 m Run
20 Pull-ups
250 m Run
25 Toes To Bar
Post loads & times to comments.
Monday, April 21, 2014 at 5:13PM ;)
"Nuclear Spring" was awesome! Thanks to everyone for making a great, safe, smooth event! The pics will be posted later this week & you'll see them on the blog as well along with all the winners.
Practice Muscle Ups, then
With a continuously running clock do 1 Front Squat on the 1st minute, 2 Front Squats on the 2nd minute, 3 on the 3rd... Continue as long as possible. Bar must be cleaned to begin Front Squats (Squat Clean counts as the 1st squat). Buy in 5 Push-ups at the top of every minute.
For Rx+ use at least 155/93 & do 10 Push-ups.
Post loads & scores to comments.
;)
New CFEvo t-shirts came in last Friday - turquoise & black for ladies/red & black for men. 25 American Rubles for 1 or 2 for $40 while supplies last. Some event t-shirts are available as well!
Friday, April 18, 2014 at 2:25PM 
Live Scoring for "Nuclear Spring"
Event map. If parking right by the gym will be taken - park across the street in the areas specified below:
;)
Click on the image to enlarge
Friday, April 18, 2014 at 1:00PM ;)
"Nuclear Spring" is this Saturday all day. CFEvo will be very much open, just not for classes. Swing by & hang out, cheer on all athletes. Check with the map below for parking as well - there'll be parking across the street at the Pinnacle Bank as well as the two buildings behind it & the plaza to the right of the bank. Tomorrow will be a link up for live scoring.
Clean & Jerk 1-1-1-1-1, then
For time:
100 Double Unders
10 Target Burpees
10 Deadlifts (135/83)
10 Target Burpees
10 Deadlifts (185/103)
10 Target Burpees
10 Deadlifts (225/123)
10 Target Burpees
10 Deadlifts (275/143)
10 Target Burpees
10 Deadlifts (315/163)
9 min mandatory cap. The entire workout has 200 reps (do 200 Single Unders, if you're scaling).
Post loads & times to comments.
;)
"Nuclear Spring" map. Click on the image to enlarge.
Thursday, April 17, 2014 at 5:38PM ;)
Target Burpees & Deadlifts
Practice Handstand Push-ups & Pull-ups
Weighted Pull-up 1-1-1-1-1
Three rounds for time of:
30 Sit-ups
20 Box Jumps (24/20; step down)
1 Rope Climb
If you're doing "Nuclear Spring" do 1 or 2 rounds of the workout depending on how you feel. Do the Weighted Pull-up, but go very easy on the part prior to it.
Post loads & times to comments.
Wednesday, April 16, 2014 at 5:25PM ;)
Early morning rope climbs
Snatch 1-1-1-1-1-1-1, then
In 9 minutes:
10 Snatches (1 arm; 35/25)
15' Overhead Walking Lunges (25/10)
5 Toes To Bar
15' Overhead Walking Lunges (25/10)
Buy in 500 m Run.
For Rx+ use 55/35, 45/25 & do 10 Toes To Bar.
Notes: If you're doing "Nuclear Spring" do the whole workout, but run easy & then rest 1 minute after each round just to feel how the workout is. Don't go all out - about 80-90%.
Post loads & scores to comments.
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