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CrossFit Evolution

Friday
May132011

05.13.11 Friday

CTiBS showing how to take head to floor Handstand Push-ups a bit too far.

Practice Rope Climbing, then

Hang Snatch 1-1-1-1-1

"Bonus"
How many rounds can you do in 5 mins of:
5 Deadlifts (135/93)
5 Burpees 

Post loads & scores to comments.

Thursday
May122011

05.12.11 Thursday

Mobility work, then

For time:
90 Double Unders
60 Thrusters (45/35)
30 Pull-ups

Post times to comments.

Wednesday
May112011

05.11.11 Wednesday

Go, Team "Vibram" :)

For time:
Run 1.5 mile, then

Push Press 3-3-3-3-3

Post times & loads to comments. 

Tuesday
May102011

05.10.11 No Ordinary Tuesday

Happy Birthday, Will!

How many rounds can you do in 20 mins of:

Rx
1 Ring Dip
2 Squat Cleans (135/73)
3 Push-ups
4 Deadlifts

Rx+
1 Muscle Up
2 Squat Cleans (185/103)
3 HSPU's
4 Deadlifts (same bar)

"Will's Special" aka "AMRAP King Kong in 20 mins"
1 Deadlift (455/283)
2 Muscle Ups
3 Squat Cleans (250/153)
4 HSPU's

Post scores to comments. 

Monday
May092011

05.09.11 Monday

Mobilize until you puke? (Justin is actually using the bucket to get himself into a better, more upright position). You have to do some basic body maintenance here & there depending on the need the same way a car needs oil change plus some repair every once in a while. Treat your body with respect & care, give it what it needs and it'll deliver!

How many rounds can you do in 9 mins of:
3 Inverted Burpees
6' of HS Walk
9 Hollow Rocks

For Rx+ do Inverted Burpees freestanding. Begin the HS walk immediately out of the last burpee. Feet must stay together during the walk. Smiling is optional, but recommended. Hollow rocks must be perfect.

Bench Press 1-1-1-1-1

Post scores & loads to comments.

Saturday
May072011

05.07.11 Saturday

Only King James makes himself bleed his own blood (after Muscle Ups & Ring Dips)

"Helen"
Three rounds for time of:
400 m Run
 21 Swings (55/35 lbs)
  12 Pull-ups

In the remainder of the class - work up to a moderate or heavy single Squat Snatch (start light & go up by 5-10 lbs jumps the entire time).

Post times & loads to comments. 
Friday
May062011

05.06.11 Friday

Nyland & Spetsnaz.

How many rounds can you do in 21 mins of:
7 Burpees
14 Sit-ups
21 Double Unders 

If you want an extra kick - do it in a weighted vest.

Post scores to comments.

Thursday
May052011

05.05.11 Thursday

Nicole, Roxanne, Jim & Andy

Rx
21-15-9 reps of: 
 Front Squats (75/53)
 Toes To Bar
 Push Press (75/53)

Rx+ 
21-15-9 reps of:
 Front Squats (115/73)
 Knees To Elbows
 Ring Dips

Post times to comments.