Monday, February 6, 2017

Kids classes are off to a great start! They're currently full, but if you'd like to be put on a waiting list - contact us.

Kids classes are off to a great start! They're currently full, but if you'd like to be put on a waiting list - contact us.

Every 90 seconds for 7 sets (9 minutes) with the same loads do:
 Power Snatch x 3 reps (touch & go; no foot movement if possible), then

How many rounds can you do in 9 minutes of:
 3 Strict Pull-ups (chest to bar, add weight if possible) 
  6 Swings (55/35 or more)
   9 Wall Balls

Extra: Back Squat 5-4-3-2-1 at the same load (no belts, not all out)

Saturday, February 4, 2017

Going for a run

Going for a run

Deadlift 3-3-3-3-3... (no belts, T'n'G, but no slamming), then

For time:
 10 Front Squats (pick load)
  50 Sit-ups
   8 Front Squats
    40 Sit-ups
     6 Front Squats
      30 Sit-ups
       4 Front Squats
        20 Sit-ups
         2 Front Squats
          10 Sit-ups

Go solo or in teams of 2 (pick heavier squats if going team).

Friday, February 3, 2017

Fuller

Fuller

Every 60-90 seconds with small increases do:
 Basic: Hang Power Snatch + Paused Overhead Squat
  Advanced: Hang Squat Snatch + Paused OHS (focus on depth), then

10-8-6-4-2 reps for time of (15 min cap)
 Rx
  Strict Handstand Push-ups (regular/abmat)
   Box Jumps (24/20)
    Toes To Bar

 Rx+
  Strict Handstand Push-ups (25's+ABMAT/15's+ABMAT)
   Box Jumps (28/24)
    Knees To Elbows

Extra: Go for a run or do what you want.

Wednesday, February 1, 2017

Julie & Soc

Julie & Soc

Every 60-90 seconds with small increases for 5-10 sets do:
Hang Power Clean & Jerk 1-1-1-1-1..., then

In 11 minutes:
 Rx
  1000 m Row
   10 Wall Walks
    Max rep Knees To Elbows in time remaining

 Rx+
  1000 m Row
   100' Handstand Walk
    Max rep Bar Muscle Ups in time remaining

Extra: Deadlift 1-1-1-1-1-1-1... (no dropping, no belts, off elevation if desired)

Tuesday, January 31, 2017

Tejal & Ryan

Tejal & Ryan

Back Squat 3x3 at the same load, then

For time (solo or in teams of 2) (20 min cap):
 Rx
  21 Chest To Bar Pull-ups
  42 Wall Balls
   15 Chest To Bar Pull-ups
    30 Wall Balls
     9 Chest To Bar Pull-ups
      18 Wall Balls

Rx+
 10 Ring Muscle Ups (ladies skip 10 and start with 50 WB)
  50 Wall Balls
   8 Ring Muscle Ups
    40 Wall Balls
     6 Ring Muscle Ups
      30 Wall Balls
       4 Ring Muscle Ups
        20 Wall Balls
         2 Ring Muscle Ups
          10 Wall Balls

If needed - do 1/2 the reps for Rx+ if have no partner, or power through as far as you can until the 20 min cap.

Extra: Practice Double Unders & Handstands

Monday, January 30, 2017

Thank you all for coming out on Saturday!

Thank you all for coming out on Saturday!

Weighted Chest To Bar Pull-up 5-5-5-5-5... superset with
RDL + Shoulder Press 5-5-5-5-5..., then

For time:
 50 Swings (pick load)
  40 Push-ups (hand release)
  30 Swings
   20 Push-ups (hand release)
    10 Swings

For Rx+ do T Push-ups & use at least 55/35.

Extra: Mobility on pec & back of the shoulder, followed by Muscle Snatch + Power Snatch + Overhead Squat.

Saturday, January 28, 2017

On Jan 9, Lt Clayton lost her life to a killer. DFC Norman Lewis also lost his life, in a traffic accident while responding to the manhunt.
2 lives lost on Jan 9
Lt Clayton's Badge was #9
9 days later, her cuff's were placed on the killer. 
**
We dedicate the following WOD to their memory: 
1 mile for each officer
9 rounds for Badge #9
9 Power Cleans (185/113) for Jan 9
9 Burpee Pull-ups for the capture 9 days later
Rest In Peace
**
This wod will be OPEN to ALL local law enforcement, whether you have CrossFit experience or not. If no experience, you will do a scaled down version. The class time for non-CFEvo gym members is 10:30a-11:30a. There is NO CHARGE.
You must arrive on time at 10:30a sharp.
Get our online waiver, fill it out, & bring it:
http://www.crossfitevolution.com/crossfit
Bring your badge/id for check in.
**
Our gym neighbor and CFEvo member, Pastor Eric Scholten, of First Baptist Church of Longwood, will start the 10:30a wod with a prayer.
**
PLEASE consider donating to their families. These are the official links:
https://www.gofundme.com/msgt-debra-clayton-opd-fallen-ofc
https://www.gofundme.com/dfc-norman-lewis-fallen-deputy

 

Friday, January 27, 2017

John The Master

John The Master

Paused Overhead Squat 3-3-3-3-3... (snatched if possible, but from racks is okay as well), then

How many rounds can you do in 10 minutes of:
 10 One Arm Snatches (total reps; pick load)
  10 Air Squats
   1 Rope Climb

For Rx+ use at least 55/35, do Weighted Squats (with the same DB or KB) & climb legless (men can't jump up at the start of the climb, ladies can).

Extra: Handstand & Double Under practice

Thursday, January 26, 2017

Rock Rings - alternative to climbing board.

Rock Rings - alternative to climbing board.

Deadlift 3-3-3-3-3..., then

Three rounds for sum total of all reps:
 30 seconds of Box Jumps (24/20)
  30 seconds of Rest
 30 seconds of Toes To Bar
  30 seconds of Rest
 30 seconds of Swings (55/35 or more)
  30 seconds of Rest
 30 seconds of Weighted Lunges (55/35; in place)
  30 seconds of Rest

Extra: Climbing board or Weighted Pull-up 5-5-5-5-5 (if I somehow haven't hung up the boards).