FREE TRIAL
Phone & Address

Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL

(next to Hourglass Brewery)



View Larger Map

Search
Partners & Links

SHOP NOW

  

 

CrossFit RRG: We support our community's first line of defense.

 

Login

CrossFit Evolution

Wednesday
Sep142011

09.14.11 Wednesday

Ring HandStand Push-up

For time:
30 Pull-ups
 30 DB Snatches 1 arm (total reps; 35/25)
  30 Double Unders
20 Pull-ups
 20 DB Snatches 1 arm 
  20 Double Unders
10 Pull-ups
 10 DB Snatches 1 arm
  10 Double Unders

For Rx+ do Chest-To-Bar Pull-ups & use 55/35 lbs DB. 

Post times to comments. 

Jen
Tuesday
Sep132011

09.13.11 Bench & ButtScoots

Andy going for the "Operator" look during ring dips. 

How many rounds can you do in 8 mins of:
 Handstand Walk 8'
 Butt Scoot 8'
 V-ups x 8 reps (must touch toes at the top, straight legs)

Bench Press 2-2-2-2-2 

Post scores & loads to comments. 

Ty aka BLT getting into the 200+ Front Squat territory!
Monday
Sep122011

09.12.11 Monday

Ryan S aka 4R

Mobility work, then
How high up the ladder can you climb in 12 mins of:
1 Ring Dip
 1 Overhead Squat (pick your load)
2 Ring Dips
 2 Overhead Squats
3 Ring Dips
 3 Overhead Squats...

For Rx+ perform Muscle Ups & Squat Snatches.

Post scores & loads used to comments. 

BAMF's in training!
Saturday
Sep102011

09.10.11 Saturday

CTiBS 

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

Post times to comments. 
Shep
Friday
Sep092011

09.09.11 Pre-"Helen" Recovery

Diezel

How many rounds can you do in 9 mins of:
Rx
30 Single Unders
3 Squat Cleans (105/53)

Rx+
30 Double Unders
3 Squat Cleans (175/93)

Rest 1 min

Rack Jerk 1-1-1-1-1 (Split or Push Jerk)

Post scores & loads to comments. 
Four letters of pain = "Fran"
Thursday
Sep082011

09.08.11 Thursday

With a continuously running clock do 1 Dumbbell Push Press on the 1st minute, 2 on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction the sets as necessary as long as you complete the necessary number of reps in the given minute. Use DB's totaling 40-50% BW (so a 200 lbs man would use a pair of 40 to 50 lbs DB's). That's Rx-

For Rx do HSPU's (10's + ABMAT for men & 1/2 mat + ABMAT for ladies). For Rx+ use 45's & ABMAT (men) or 25's + ABMAT (ladies)

Front Squat 1-1-1-1-1-1

Post scores & loads to comments.

Heather & Sheri

Wednesday
Sep072011

09.07.11 Wednesday

Congrats to Bob on getting his first Muscle Up! It was quite a road!

Five rounds for time of:
Rx
5 Ring Pull-ups (false grip, thumb must touch chest, start at straight arm)
10 SDHP's (55/35)
15 Burpees
Rest 2 mins

Rx+
5 Muscle Ups
10 SDHP's (95/63)
15 Burpees
Rest 2 mins

Post total times to comments. Cap is 45 mins.
The Big

Tuesday
Sep062011

09.06.11 Tuesday

Three rounds for time of:
10 Pull-ups
10 Overhead Squats (65/45)

For Rx+ do Chest to Bar & use 95/63 lbs barbell, then

Snatch High Pull + Squat Snatch 1-1-1-1-1-1-1 (unbroken)

Post times & loads to comments.