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CrossFit Evolution

Tuesday
Sep202011

09.20.11 Tuesday


Rx
21-15-9 reps for time of:
Ring Dips
Box Jumps (24/20)

Rx+
7-5-3 Muscle Ups
21-15-9 Box Jumps (28/24)

Deadlift 2-2-2-2-2 (unbroken, touch & go).

Post times & loads to comments.

Wall-Ballers!
Monday
Sep192011

09.19.11 Monday


Mobility work, then

How many rounds can you do in 12 mins of:
 3 Power Snatches (105/63 & 135/83 for Rx+)
 6 HSPU's (10's + ABMAT & 45's + ABMAT for Rx+)
 9 SDHP's (35/25 & 55/35 for Rx+)
Rest 1 min after each round

HSPU's = Handstand Push-ups
SDHP's = Sumo Deadlift High Pulls

Post scores to comments. 
Justin in a good set-up for the snatch.
Saturday
Sep172011

09.17.11 Saturday

The Deuce & Tactical

How many Pull-ups/CTB Pull-ups or Muscle Ups can you do in 90 seconds?

For time:
10 Shoulder To Overhead (145/83)
20 Swings (55/35)
30 Burpees
400 m Run

Rx+
20 Shoulder To Overhead (145/83)
40 Swings (55/35)
60 Burpees
800 m Run 

Post scores & times to comments.

World Series Of ButtScoots! EPIC!

Friday
Sep162011

09.16.11 Friday

ABM

How many rounds can you do in 8 mins of:
Rx
4 Deadlifts (225/133)
4 Ring Dips
4 Bar Push-ups

Rx+
4 Deadlift (315/203)
8 Ring Dips
12 Bar Push-ups

Hang Power Clean 1-1-1-1-1-1-1

Post scores & loads to comments. 
Erin
Thursday
Sep152011

09.15.11 Thursday

Heather 

For time:
100 Wall Balls (20/14)
Run 1 mile

Post times to comments.

Early morning runners!

Wednesday
Sep142011

09.14.11 Wednesday

Ring HandStand Push-up

For time:
30 Pull-ups
 30 DB Snatches 1 arm (total reps; 35/25)
  30 Double Unders
20 Pull-ups
 20 DB Snatches 1 arm 
  20 Double Unders
10 Pull-ups
 10 DB Snatches 1 arm
  10 Double Unders

For Rx+ do Chest-To-Bar Pull-ups & use 55/35 lbs DB. 

Post times to comments. 

Jen
Tuesday
Sep132011

09.13.11 Bench & ButtScoots

Andy going for the "Operator" look during ring dips. 

How many rounds can you do in 8 mins of:
 Handstand Walk 8'
 Butt Scoot 8'
 V-ups x 8 reps (must touch toes at the top, straight legs)

Bench Press 2-2-2-2-2 

Post scores & loads to comments. 

Ty aka BLT getting into the 200+ Front Squat territory!
Monday
Sep122011

09.12.11 Monday

Ryan S aka 4R

Mobility work, then
How high up the ladder can you climb in 12 mins of:
1 Ring Dip
 1 Overhead Squat (pick your load)
2 Ring Dips
 2 Overhead Squats
3 Ring Dips
 3 Overhead Squats...

For Rx+ perform Muscle Ups & Squat Snatches.

Post scores & loads used to comments. 

BAMF's in training!