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CrossFit Evolution


06.21.12 Thursday

Blake T reppin' CFEvo at Machu Picchu.

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135/83)
6 Push-ups
9 Air Squats

Rest 1 minute after each 3 min cycle. Repeat for a total of 5 cycles. Rounds carry over. Score is the sum total of all rounds.

For Rx+ use 165/103, do Ring Dips & Wall Balls (20/10). Must have at least 225/123 Power Clean & be able to do 10 Ring Dips unbroken.

Post scores to comments.


06.20.12 Reverse Hyper is Coming To CFEvo!

The Rogue Reverse Hyper® decompresses the spine and has no vertical compression on the spine at all. This simple device allows for dynamic strength development in the concentric phase, while serving as a rehabilitation mechanism in the eccentric phase by gently stretching and depressurizing the spine and creating, in essence, an internal pumping mechanism, filling the spinal column with spinal fluid and the low back muscles with blood. Anyone who has injured their back knows that the pressure needs to be relieved and circulation restored to the injured area in order to rehabilitate. This can be used 3 to 4 times a week for therapeutic work but have also had clients that used every day with light weight to get tightness out of lower back area.

Front Squat 2-2-2-2-2. then

How many rounds can you do in 5 mins of:
5 Thrusters (105/63)
10 Pull-ups
15 Double Unders

For Rx+ use 135/93, do CTB Pull-ups & do 30 Double Unders

Post loads & scores to comments.


06.19.12 Tuesday

Joe - fully recovered!

Practice Handstand Push-ups, then

How many rounds can you do in 20 mins of:
 400 m Run
 15 Swings (55/35)
 15' Rope Climb 1 ascent

Post scores to comments. 


06.18.12 Monday

JSSVDRx+ doing Muscle Ups 

Power Snatch 2-2-2-2-2, then

21-15-9 reps for time of:
 Power Snatch (75/53)
 Box Jumps (24/20)

For Rx+ use 95/63 & jump on 28/24 inch box.

Post loads & times to comments. 

06.16.12 Saturday

For time:
1 Burpee
10 Ring Dips
100 Push Press (45/35)
1000 m Run

For Rx+ do Muscle Ups & use 75/45 lbs.

Post times to comments.


06.15.12 Friday

Soc scoring some food from C&S Brisket Bus!

Practice Squat Clean (quick build up - 10-15 mins), then

How many rounds can you do in 7 mins of:
 3 Front Squats (155/93)
  7 HSPU's (regular/ABMAT)
   21 Air Squats

For Rx+ use 185/123, 25's+AB/10's+AB. Air Squats stay the same.

Post loads & scores to comments. 


06.14.12 Thursday

Congratulations to Sylvia on getting her first Muscle Up!

With a continuously running clock do 1 Pull-up on the first minute, 2 Pull-ups on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary. For Rx+ do unbroken Chest To Bar Pull-ups.

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

Post scores & loads to comments.


06.13.12 Wednesday


Practice Handstands and/or Cartwheels, then

Three rounds for time of:
400 m Run
 21 Wall Balls (20/10)
  12 Burpees

For Rx+ do Thrusters (65/45) & Burpee Pull-ups.

Post times to comments.

The very first episode of the MobilityWoD. Enjoy!