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CrossFit Evolution

Thursday
Nov242011

11.24.11 Thanksgiving Day Special

The Don - Tsar/King of Rockstar! Congrats on 231 lbs Squat Clean too!

7 am & 10 am Classes on Thanksgiving Day only! 
Happy Thanksgiving to everyone! 

For time:

1200 m Run
 21 Burpees
 15 Pull-ups
 9 Deadlifts (225/133)
800 m Run
 21 Burpees
 15 Pull-ups 
 9 Deadlifts 
400 m Run
 21 Burpees
 15 Pull-ups
 9 Deadlifts  

For Rx+ do CTB, DL 275 & make Burpees strict (aka knees/thighs can't touch ground, strict push-up at the bottom, no "worming").

Post times to comments. 

Saturday Madness! 
Wednesday
Nov232011

11.23.11 "Iron Curtain" Highlights


Highlights from "Iron Curtain 2011"

Holiday Hours:
Wednesday - Normal hours.
Thursday - 7 am & 10 am Classes only
Friday - 10 am & noon Classes only
Saturday 10 am Class (regular schedule)

Mobility, then

For time:
2 Overhead Squats (65/45)
 20 Sit-ups
4 Overhead Squats
 20 Sit-ups
6 Overhead Squats
 20 Sit-ups
8 Overhead Squats
 20 Sit-ups
10 Overhead Squats
 20 Sit-ups 

For Rx+ do Hang Squat Snatches (95/63)

"Bonus" (optional)
Shoulder Press 1-1-1-1-1 (racks)

Post times & loads to comments.

Jecoa

Tuesday
Nov222011

11.22.11 Tuesday

The Riddler doing Muscle Ups

Holiday Hours:
Wednesday - Normal hours.
Thursday - 7 am & 10 am Classes only
Friday - 10 am & noon Classes only
Saturday 10 am Class (regular schedule)

 
Weighted Pull-up 2-2-2-2-2 (no kip, Men - use DB's only, no belt; Ladies - any method), then

How many rounds can you do in 12 mins of:
Rx
3 Ring Dips
6 Push-ups
9 Sumo Deadlift High Pulls (55/35)

Rx+
 
1 Seated MU -> Ring HSPU
3 Ring Dips
6 Push-ups (hand release)
9 Sumo Deadlift High Pulls (95/63)

Post loads & scores to comments. 

The Big - Deadlift PR 441 lbs! ABM & KnightGel making sure the pic is proper!
Monday
Nov212011

11.21.11 "All Aboard The PR Train"


Holiday Hours:
Wednesday - Normal hours.
Thursday - 7 am & 10 am Classes only
Friday - 10 am & noon Classes only
Saturday 10 am Class (regular schedule)


How high up the ladder can you go in 7 mins of:
Rx 
1 HSPU (25 + ABMAT/ABMAT)
 1 Double Under
2 HSPU's 
 2 Double unders
3 HSPU's
 3 Double Unders...

Rx+ 
1 HSPU (45 + ABMAT/25 + ABMAT)
 10 Double Unders
2 HSPU's
 20 Double Unders
3 HSPU's
 30 Double Unders...

Squat Clean 1-1-1-1-1-1-1

Post scores & loads to comments. 
 
Leo's 280 lbs Clean & Jerk  
Saturday
Nov192011

11.19.11 Saturday

Maximus
 
Two rounds for time of:
 800 m Run
  60 Sit-ups
   40 Swings (55/35)
    2 Rope Climbs (legless climbs optional)

For Rx+ do 3 rounds.

Post times to comments. 
Ryan, Nestor & Jawesome
Friday
Nov182011

11.18.11 Friday

Early risers!

15-12-9 reps for time of:
 Pull-ups
 Thrusters (75/45)

For Rx+ do CTB's & use 95/63

Push Press 1-1-1-1-1 (from racks)

Post times & loads to comments.
Bryan S - solid Power Clean receiving position
Thursday
Nov172011

11.17.11 Thursday

Luis Sr & JSSVD

Power Snatch 1-1-1-1-1, then

How many rounds can you do in 5 mins of: 
1 Power Snatch (1RM - 20 lbs)
15 Double Unders

Post loads & scores to comments. 
Sylvia & Nicole P
Tuesday
Nov152011

11.16.11 Skill Check


Nigel aka KnightGel

How many rounds can you do in 20 mins of:
Rx
3 HSPU's (10's + ABMAT/ABMAT)
3 Pull-ups (Deadhang) (Band is ok to scale)  
3 Ring Dips
3 Pistols (each side), (sub is 9 Squats with 55/35 lbs)

Rx+
3 HSPU's (45's + ABMAT)
3 Muscle Ups 
3 Weighted Pistols (each side, 35/25)

Post scores to comments.