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CrossFit Evolution

Monday
Apr302012

04.30.12 Monday

Cro-Mag basking in glory!

How many rounds can you do in 6 mins of:
3 DB Snatches 1 arm (55/35; each side)
 6 Swings (55/35)
  9 Pull-ups

For Rx+ use 70/55 or more & do Chest To Bar Pull-ups

Front Squat + Jerk 1-1-1-1-1

Post scores & loads to comments.

Saturday
Apr282012

04.28.12 Saturday

Ladies T's came in on Fri (didn't expect them til next week). Get yours!  

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

In 8 minutes:
Run 800 m for time, then do as many Power Cleans as possible in the time remaining.

Notes: Snatch is done anyhow, however, as always, squat snatch is preferrable since in a long run it allows for the heaviest load & best development of flexibility/mobility. Use max Snatch load for Power Cleans, no belts. Regular (old) 800 route.

Post loads, times & scores to comments.

Friday
Apr272012

04.27.12 Friday

Men's CFEvo T-shirts are in! Ladies T's in blue are enroute! Get yours for $25! Fit is the same as "Iron Curtain" shirts (quality is even nicer)! P.S. If you want yours on Fri - bring cash!

For time:
Rx
75 Push Presses (45/35)
 75 Sit-ups
  75 Swings (35/25)
   75 Air Squats

Rx+
75 Push Presses (75/53)
 75 Sit-ups (weighted; 25/15)
  75 Swings (55/35)
   75 Wall Balls (20/10) 

Post times to comments.

Thursday
Apr262012

04.26.12 Thursday

Craig failing on the turnover part of Muscle Up -> Ring HSPU. No humans were harmed in the process.

Back Squat 2-2-2-2-2

How high up the ladder can you go in 7 mins of:
 1 Deadlift (use roughly your heaviest load on the Back Squat)
  1 Handstand Push-up (regular/ABMAT; max width = 1/2 yoga mat)
 1 Deadlift
  2 Handstand Push-ups
 1 Deadlift
  3 Handstand Push-ups

Post loads & scores to comments.

Wednesday
Apr252012

04.25.12 Wednesday

Super World Traveler - ready for anything!
 
For time:
800 m Run
 21 Ring Dips
 21 Power Snatches (65/43)
800 m Run
 15 Ring Dips
 15 Power Snatches
800 m Run
 9 Ring Dips
 9 Power Snatches

For Rx+ do 9-6-3 Muscle Ups instead of Ring Dips & use 85/63 lbs.


Post times to comments. 
Tuesday
Apr242012

04.24.12 Tuesday

Push Press 1-1-1-1-1 (cleaned)

Five rounds for time of:
 9 Pull-ups
 12 Push-ups
  15 Double Unders

For Rx+ do Chest To Bar Pull-ups, Hand Release Push-ups & 30 Double Unders

Post loads & times to comments.

Monday
Apr232012

04.23.12 Monday

How many rounds can you do in 20 mins of:
5 Power Cleans (135/83)
10 Box Jumps (24/20)
15 Burpees

For Rx+ use 165/103 & use 28/24 inch Box. Burpees are Burpees.

Post scores to comments.

Saturday
Apr212012

04.21.12 Saturday

Who is John Galt? If you don't know the answer - you have some serious reading to do!

For time:
800 m Run (new route)
 40 Swings (55/35)
 4 Rope Climbs
 30 Swings
 3 Rope Climbs
 20 Swings
 2 Rope Climbs
 10 Swings
 1 Rope Climb
800 m Run 

Post times to comments.