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CrossFit Evolution

Wednesday
Dec212011

12.21.11 Wednesday

CroMag

Holiday Hours:
Saturday, Dec 24 - 10 am class (as usual)
Monday, Dec 26 - AM classes only (7 am & noon), no PM Classes.
Normal hours the rest of the days.

How high up the ladder can you go in 7 mins of:
1 Ring Dip
 1 Overhead Squat (45/35)
2 Ring Dips
 2 Overhead Squats
3 Ring Dips
 3 Overhead Squats...

For Rx+ do Muscle Ups & Squat Snatch (105/63), then
 
Overhead Squat 3-3-3-3-3

Post scores & loads to comments. 
Mobilitywod.com - a blog about basic maintenance on your own body. If you have pains/lack of mobility or flexibility or just want to move & feel better - that's your homework!
Tuesday
Dec202011

12.20.11 Tuesday

Jim

Three rounds for time of:
550 m Run
50 Sit-ups

Bench Press 3-3-3-3-3

Post times & loads to comments.

Dr.Rock

Monday
Dec192011

12.19.11 Monday

Sheri

How many rounds can you do in 20 mins of:
Rx
25 Double Unders
5 Squat Cleans (155/93; no belts)
1 Rope Climb

Rx+
50 Double Unders
5 Squat Cleans (205/123; no belts)
1 Rope Climb (start from seated, legless on the way up)

Post scores to comments.
WallBallers
Saturday
Dec172011

12.17.11 Saturday


Sarah & Billy handstand walking

For max total reps do:
3 mins of Ring Dips
3 mins of 1 arm DB Snatches (55/35)
2 mins of Ring Dips
2 mins of 1 arm DB Snatches
1 min of Ring Dips
1 min of 1 arm DB Snatches 

Snatch + Overhead Squat 1-1-1-1-1

Post scores & loads to comments. 

Riddler & Steve M

Friday
Dec162011

12.16.11 Friday


Andy IV 285 Hang Squat Clean!

Four rounds for time of:
400 m Run
21 Thrusters (45/35)
12 Toes To Bar

For Rx+ do 5 rounds

Post times to comments. 

Thursday
Dec152011

12.15.11 Thursday

Nic

How high up the ladder can you go in 12 mins of:
100 m Run
 4' HS Walk (1 mat)
100 m Run 
 8' HS Walk (2 mats)
100 m Run
 12' HS Walk (3 mats)

"Bonus" (optional)
Mobility or Push Jerk practice

Post scores (& loads) to comments. 
Nicole Z & Kelly. Nigel not photobombing for once, rather doing Muscle Up rows.
Wednesday
Dec142011

12.14.11 Wednesday

How many rounds can you do in 10 mins of:
Rx
5 HSPU's (25's + ABMAT/10's + ABMAT; no kip)
10 Pull-ups
15 Double Unders
Rest 1 min exactly after each round 

For Rx+ do 45's/25's + ABMAT & CTB Pull-ups 

Hang Squat Clean + Front Squat 1-1-1-1-1

Post scores & loads to comments. 

Chezz - recovered from the busted arm, improved his running hugely while injured & is back in action doing muscle ups & looking dangerous! P.S. - he injured his arm in a horseback riding accident. 

Tuesday
Dec132011

12.13.11 Tuesday


"Evo Peeps" - the latest & greatest Iron Curtain video!

Mobility, then

Seven rounds for time of:
7 Power Snatches (95/63)
1 Rope Climb 15'

For Rx+ use 135/83 lbs & climb legless up & down.

Post times to comments. 
New Evo toys: 5 sets of rings & 5 pairs of 15 lbs bumpers!