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CrossFit Evolution

Thursday
Feb282013

02.28.13 Thursday

Brooke2

Squat Clean 2-2-2-2-2, then

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
 30 reps Power Clean (95/63)
 30 reps Power Clean (135/83)
 30 reps Power Clean (165/103)
 Max reps Power Clean (205/123) 

For Rx- use 65/95/115/135 lbs Barbell for men & 35/45/55/65 lbs Barbell for ladies.

Post loads & scores to comments. 

Wednesday
Feb272013

02.27.13 Wednesday

Matt-O

9:30 am Class on MWF starts next Monday, March 4th! 

Power Snatch 3-3-2-2-1-1, then

How many rounds can you do in 12 mins of:
Rx
6 Pull-ups (strict)
12 Push-ups
18 Air Squats

Rx+
3 Muscle Ups (2 for ladies)
6 Handstand Push-ups (45’s+AB/25’s+AB)
12 Pistols (alternating, total reps)

Post loads & scores to comments.

Tuesday
Feb262013

02.26.13 Tuesday

David Jr.

9:30 am Class on MWF starts next Monday, March 4th!

Front Squat 1-1-1-1-1, then

For time:
Rx
100 Sit-ups
100 Swings (35/25)
100 Double Unders

Rx+
50 Toes To Bar
100 Swings (55/35 or heavier)
150 Double Unders

Post loads & times to comments. 

Monday
Feb252013

02.25.13 Monday

"Four Stages of Competence" - Think of your learning of any skill and how you had to pass several of those stages. Also look at your training (since this is about CrossFit) & figure out which skills have become automatic vs how many are still in the 2nd & 3rd stage and what would it take to move them into that 4th category also known as Mastery?

Bench Press 1-1-1-1-1, then

For time:
30 Wall Balls (20/10 or 14)
 15 Pull-ups
20 Wall Balls
 10 Pull-ups
10 Wall Balls
 5 Pull-ups
For Rx+ do Thrusters (75/45) & CTB Pull-ups

Post loads & times to comments. 

Saturday
Feb232013

02.23.13 Saturday


"Isabel" at the 2012 CrossFit Games

Mobility, then

Rx
"Grace"
30 Clean & Jerks for time (135/93)

Rx+
"Isabel"
30 Snatches for time (135/93)

Post times to comments. 
Friday
Feb222013

02.22.13 Friday

Erik after finishing his first marathon!

Mobility & Power Clean practice, 

How high up the ladder can you go in 11 mins of:
1 Pull-up (chest to bar if possible)
 1 Power Clean (pick your load; no belts)
2 Pull-ups 
 1 Power Clean 
3 Pull-ups
 1 Power Clean...
For Rx+ do Muscle Ups 

Post loads & scores to comments. 
Thursday
Feb212013

02.21.13 Thursday


Practice Handstand Push-ups, then

How many rounds can you do in 15 mins of:
25 Push Jerks (135/73)
50 Burpees
75 Double Unders
 
Post scores to comments.
Wednesday
Feb202013

02.20.13 Wednesday

Fernando

Front Squat 2-2-2-2-2, then

How many rounds can you do in 12 mins of:
12 Swings (55/35 or heavier)
12 Box Jumps (24/20)
12 Ring Dips

Post loads & scores to comments.