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CrossFit Evolution

Monday
May212012

05.21.12 Monday

Ze David

Weighted Pull-up 3-3-3-3-3, then

10-9-8-7-6-5-4-3-2-1 reps for time of:
 Thrusters (75/45)
 Box Jumps (24/20)

Post loads & scores to comments.
Saturday
May192012

05.19.12 Saturday

Split Jerk 1-1-1-1-1, then

In 8 minutes:
Run 800 m & then perform max rep Muscle Ups in the time remaining.

Sub with Band Muscle Ups if possible or do CTB Pull-ups for Rx-.
On the Split Jerk: Power Clean the bar as long as possible if missed Fri WoD or want more PC practice.

Post loads & scores to comments. 

Friday
May182012

05.18.12 Friday

One Legged Squats aka "Pistols"

Power Clean 1-1-1-1-1, then

How many rounds can you do in 10 mins of:
5 Hang Power Cleans (135/83)
10 Burpees 

For Rx+ use 185/113 lbs

Post loads & scores to comments. 

Thursday
May172012

05.17.12 Thursday

Congratulations to Big Mark on hitting 2 of his epic goals this week - 300 lbs Clean & 225 Snatch!

For time:
20 Swings (35/25)
 20 Push Presses (45/33)
  20 Air Squats
35 Swings
 35 Push Presses
  35 Air Squats
50 Swings
 50 Push Presses
  50 Air Squats 

For Rx+ use 55/35, 75/45 & do Wall Balls (20/10)

Post times to comments.

Wednesday
May162012

05.16.12 Wednesday

How many rounds can you do in 6 mins of:
18 Double Unders
12 Walking Lunges (total steps)
6 Pull-ups

Squat Snatch 1-1-1-1-1 (paused if possible at the bottom)

Post scores & loads to comments. 
Tuesday
May152012

05.15.12 Tuesday

Dr. Rock

Ten rounds for time of:
 5 HSPU's (25's+ABMAT/10's+ABMAT)
 10 Box Jumps (24/20)
 15' Rope Climb

For Rx+ use 45's + AB/25's + AB; Box Jump on 28/24 & climb legless up.

Post times to comments. 
Monday
May142012

05.14.12 Monday

Big Bird

How high up the ladder can you go in 7 mins of:
1 Ring Dip
 1 Snatch 1 arm (35/25; each side)
2 Ring Dips
 2 Snatches (each side)
3 Ring Dips
 3 Snatches... 

For Rx+ do Muscle Ups & use 55/35

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

Post scores & loads to comments.

Saturday
May122012

05.12.12 Saturday

Jawesome

How many rounds can you do in 20 mins of:
400 m Run
 21 Thrusters (45/33)
  12 Pull-ups

Rest 2 mins exactly after each round. 

For Rx+ use 65/45 & do CTB Pull-ups.

Post scores to comments.