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CrossFit Evolution

Friday
Jan202012

01.20.12 Friday

Nic

How many rounds can you do in 6 mins of:
3 Hang Power Cleans (135/83)
6 Air Squats
9 Sit-ups

Hang Squat Clean 3-3-3-3-3 (unbroken)

Post scores & loads to comments. 

Socrates & Machine

Thursday
Jan192012

01.19.12 Thursday

7 pm crew

For time:
800 m Run
 21 Sumo DL High Pulls (75/53)
 21 Box Jumps (24/20)
 21 Burpees
800 m Run
 15 Sumo DL High Pulls
 15 Box Jumps
 15 Burpees
800 m Run
 9 Sumo DL High Pulls
 9 Box Jumps
 9 Burpees

For Rx+ use 95/63, do Box-Jump-Overs & Burpee-Pullups. 

Post times to comments. 

Congrats to Liv on getting her first handstand! 
Wednesday
Jan182012

01.18.12 Wednesday


Six of these are coming to Evo in a few days! 

How high up the ladder can you go in 7 mins of:
1 HSPU (25's/15's + ABMAT)
 8' HS Walk
2 HSPU's
 8' HS Walk
3 HSPU's
 8' HS Walk...

For Rx+ use 45's/25's + ABMAT & do 20' HS Walks

Squat Snatch 1-1-1-1-1-1-1

Post scores & loads to comments. 

Sylvia & Muscles

Tuesday
Jan172012

01.17.12 Tuesday

Craig & his Certificate of Awesomeness for great squat cleans!

For time:
100 Double Unders
50 Thrusters (45/33)
30 Pull-ups

Post times to comments. 

Shep gets on top of the rings! Congratulations!
Monday
Jan162012

01.16.12 Monday


Cool video!

Schedule Update (effective immediately):
4 pm Classes are added on Tuesday & Thursday
11 am Class on Saturday 

How many rounds can you do in 8 mins of:
Rx
4 Ring Dips
40' Overhead Walking Lunges (25/15)

Rx+
4 Muscle Ups
40' Overhead Walking Lunges (45/25)


Push Press 3-3-3-3-3 

Post scores & loads to comments. 

Morning crew doing HSPU's
Saturday
Jan142012

01.14.12 Saturday

Deadlift 1-1-1-1-1

"Bonus" Make up a missed WoD from earlier this week or practice skills/work on mobility/go home & enjoy the weekend!

Post loads to comments. 
Friday
Jan132012

01.13.12 "Running Half Angie"

Blake & Kelly

For time:
50 Pull-ups
 400 m Run
50 Push-ups
 400 m Run
50 Sit-ups
 400 m Run
50 Air Squats
 400 m Run

For Rx+ do Chest-To-Bar Pull-ups, Hand Release Push-ups, Toes-To-Bar & Wall Balls (20/10).

Post times to comments.
Gumby?
Thursday
Jan122012

01.12.12 Thursday

CrossFit Evolution Cruise - end of April - all the details & info where to sign up (28 people are already going - 14 party cabins!)

Practice Rope Climbs/Legless Rope Climbing, then

How many rounds can you do in 15 mins of:

Rx-
15 Double Unders

3 Clean & Jerk (155/93)
1 Rope Climb

Rx
30 Double Unders
3 Clean & Jerk (185/113)
1 Rope Climb (legless up & down)

Rx+
30 Double Unders
3 Clean & Jerk (225/133)
1 Rope Climb (legless; start from seated)

Notes: 5 rounds minimum for Rx & Rx+. Failure = Penalty of 50 Burpees.

Post scores to comments.

Erin