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CrossFit Evolution

Wednesday
Jun222011

06.22.11 Episode III

Practice Push Jerk, then

Rx-
10-8-6-4-2 reps for time of:
Push-ups
Push Jerk (95/53)

Rx
10-8-6-4-2 reps for time of: 
Ring Dips
Push Jerk (135/83)

Rx+
5-4-3-2-1 reps for time of:
Muscle Dips
Push Jerk (185/123)

Post times to comments. 

Tuesday
Jun212011

06.21.11 Attack Of The Cleans


Power Clean 1-1-1-1-1, then

In 8 minutes:
 Run 800 meters, then
 Power Clean - max reps in the remainder of the time. Rx = 135/83, Rx+ = 185/123.

Post loads & scores to comments. 
Wire cutters vs tiny little snippers - what's best for jump rope adjustments?
Monday
Jun202011

06.20.11 The Saga Begins

 

"Fran"

For time:
21-15-9 reps of
Thrusters (95/63)
Pull-ups

Post times to comments. 

Saturday
Jun182011

06.18.11 Saturday

Tactical
 
How many rounds can you do in 25 mins of:
Rx:
25 Air Squats
5 Toes To Bar
3 Pull-ups (CTB)
1 Rope Climb 

Rx+
25 Air Squats
5 Pull-ups (Stomach to bar)
3 Muscle Ups
1 Rope Climb (legless)

Post scores to comments. 

Mary
Friday
Jun172011

06.17.11 Friday

The Don

Three rounds for time of:
400 m Run
15 Sumo Deadlift High Pulls (95/63)
15 Overhead Squats (95/63)

Post times to comments.

Sarah

Thursday
Jun162011

06.16.11 Clean & Jerk - A - Thon

Krystal

How many Push-ups (HSPU's for Rx+) can you do in 5 minutes?

Squat Clean & Jerk 1-1-1-1-1-1-1 

Notes: Regular Push-ups. HSPU's are done with no mats/plates, head to floor.
C&J - after warm-up start @ about 50% of your max & go up by 5 or 10 lbs jumps until you're done or miss a load three times. If your C&J is less than 225/133 then go up by 5 lbs, if more - go up by 10 lbs jumps (jump 5 lbs if needed however).

Post scores & loads to comments.

Nigel - Proper Push-up 

Wednesday
Jun152011

06.15.11 Deadlifts & Double Unders

TTejal aka Muscles

For time:
10 Deadlifts (225/153 or 315/203 for Rx+)
 10 Double Unders
8 Deadlifts
 20 Double Unders
6 Deadlifts 
 30 Double Unders
4 Deadlifts
 40 Double Unders
2 Deadlifts
 50 Double Unders

Post times to comments. 

Bob

Tuesday
Jun142011

06.14.11 Isabel-Mile-Grace Mix

George
 
For time:
Snatch 30 reps
Run 1 mile
C&J 30 reps

Notes: Loads are 105/63 for Rx & 135/93 for Rx+.
Power Snatch is allowed (same goes for C&J). Muscle Snatch/Clean only if Rx+ load. 

Post times to comments. 

From left to right: Phil, Druschi, Bob, Maximus, Mike F, JSS, Sheri & Cassie