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CrossFit Evolution

Friday
Feb102012

02.10.12 Friday


For time:
5 Overhead Squats (pick your load)
 25 Push-ups
4 Overhead Squats
 20 Push-ups
3 Overhead Squats
 15 Push-ups
2 Overhead Squats
 10 Push-ups
1 Overhead Squat
 5 Push-ups 

For Rx+ do Squat Snatches & Ring Dips

Post times & loads to comments. 
Thursday
Feb092012

02.09.12 Thursday

Ty & Foam Roller

Bench Press 5-5-5-5-5, then

10-8-6-4-2 reps for time of:
 Box Jumps (24/20)
 Pull-ups

For Rx+ do Box Jump Overs & Chest To Bar Pull-ups.

Post loads & times to comments.
Wednesday
Feb082012

02.08.12 Wednesday

Andy & Nicole

1 mile Run
 50 Swings (35/25)
  25 Thrusters (105/63)
 50 Swings
1 mile Run

For Rx+ use 55/35 lbs for Swings & 135/83 lbs Thrusters

Post times to comments. 
Tuesday
Feb072012

02.07.12 Tuesday


Nice shades!

How many rounds can you do in 3 mins of:
5 Burpees
3 Clean & Jerks (155/93)
1 Rope Climb 15'

For Rx+ do Strict Burpees (with an extra push-up at the bottom), use 185/103 & climb legless up & down.

Rest exactly 1 min after each 3 min interval.

Repeat 3 times total. Rounds carry over. 

Post scores to comments.

Monday
Feb062012

02.06.12 Monday


Mike F - legless rope climbing 

How high up the ladder can you go in 9 mins of:
1 Pull-up (Chest To Bar)
 10 Double Unders 
2 Pull-ups CTB
 10 Double Unders
3 Pull-ups CTB
 10 Double Unders

For Rx+ do Muscle Ups & 25 Double Unders per round

Front Squat 5-5-5-5-5

Post scores & loads to comments.  
Saturday
Feb042012

02.04.12 Saturday

Sheri

Three rounds of max reps in 1 minute each: 
Push Press (75/53)
Box Jumps (24/20) 
SDHP's (55/35)
Burpees
Toes To Bar

Rest 1 min exactly between each round. There's no rest between exercises.

Score is the sum total of all reps.

Post scores to comments. 
Friday
Feb032012

02.03.12 Friday

CTiBS 505 Deadlift!

Practice Power Cleans, then

Rx
21-15-9 reps for time of:
Power Clean (115/73) 
Ring Push-ups

Rx+
21-15-9 reps for time of:
Power Clean (135/83)
Ring Dips

Post loads & times to comments. 

Thursday
Feb022012

02.02.12 Thursday

Burpees & Deck-Squat-Burpees (much worse than Burpees btw)

Mobility, then

Three rounds for time of:
400 m Run
 21 Pull-ups
  12 Thrusters (105/63)

Post times to comments.