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CrossFit Evolution

Friday
Mar162012

03.16.12 Friday

Mobilizers

With a continuously running clock do 1 Pull-up on the 1st minute, 2 Pull-ups on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets as necessary. 

For Rx+ do unbroken CTB Pull-ups (if you're plan on doing MU's in Open WoD 12.4 - go easy or skip altogether)

Push Press 3-3-3-3-3 (use racks or clean it off the ground)

Post scores & loads to comments.

Thursday
Mar152012

03.15.12 Thursday


Tactical's 261 lbs Clean & Jerk PR!

How many rounds can you do in 9 mins of:
9 Swings (55/35)
 3 Power Cleans (155/93)
  1 Rope Climb

For Rx+ swing 70/53, Power Clean 195/123 & climb legless (up & down)
 
Deadlift 2-2-2-2-2 (touch & go; unbroken)

Post scores & loads to comments. 
Wednesday
Mar142012

03.14.12 Wednesday

Andrew in Colorado

For time:
800 m Run
 80' Overhead Walking Lunges (25/15)
  60 Weighted Sit-ups (25/15)
   400 m Run with Bumper Plate (25/15)
  60 Weighted Sit-ups (25/15)
 80' Overhead Walking Lunges (25/15)
800 m Run 

For Rx+ enjoy a 45/25 lbs plate. 

Post times to comments. 
Tuesday
Mar132012

03.13.12 Tuesday

Three rounds for time of:
Rx
10 Handstand Push-ups (25's/10's + ABMAT)
25 Double Unders

Rx+

10 Handstand Push-ups (45's/25's + ABMAT)
50 Double Unders 

Clean & Jerk 1-1-1-1-1

Post times & loads to comments.

Monday
Mar122012

03.12.12 Monday


Another Week at CFEvo

How high up the ladder can you go in 15 mins of:
3 Overhead Squats (pick you load; no racks)
 1 Pull-up Chest-to-Bar
3 Overhead Squats
 2 Pull-ups CTB
3 Overhead Squats
 3 Pull-ups CTB...

For Rx+ use 135/73 or more & do Muscle Ups.

Post scores & loads to comments. 
Saturday
Mar102012

03.10.12 Saturday


Mobility & tips for the 12.3 WoD

"Open WoD 12.3"
How many rounds can you do in 18 mins of:
15 Box Jumps (stand up on top every rep before jumping off)
12 Push Press (115/73)
9 Toes To Bar

Post scores to comments. 

Friday
Mar092012

03.09.12 Friday

CFEvo's new water cooler & ice dispenser. Right on time before it gets hot! Twice the cold water capacity too! P.S. Jokes about towel service coming to Evo next will be punishable by youknowwhat!

10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall Balls (20/10)
Hang Power Cleans (95/63)

Front Squat 2-2-2-2-2

Post times & scores to comments. 

Thursday
Mar082012

03.08.2012 Thursday

Snatching with chains. Pretty sure we were doing it wrong! 

Practice Pull-up or Weighted Pull-up 3-3-3-3-3, then

How many rounds can you do in 8 mins of:
4 Handstand Push-ups (25's + ABMAT/10's + ABMAT)
8 Swings (55/35)
12 Sit-ups 

Post loads & scores to comments.