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CrossFit Evolution

Saturday
Jul232011

07.23.11 Saturday 

Jawesome digging deep for some inspiration with DBB and Black Lightning!

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

With a continuously running clock do 1 Burpee on the 1st minute, 2 Burpees on the 2nd, 3 on the 3rd... Continue as long as possible. 

For Rx+ do Burpee Forward Rolls.

Post loads & scores to comments.

The origin of DBB. Disclaimer: Rough language, violence & guns! Not safe for little ears.
Friday
Jul222011

07.22.11 Friday

Family that Muscle Up together - stays together! Dr. Rock & Muscles

How high up the ladder can you go in 20 mins of:
200 m Run
 1 Pull-up
200 m Run
 2 Pull-ups
200 m Run
 3 Pull-ups
...
For Rx+ do Mu$cle Dips. Scale to Band Muscle Dips if desired (do some extra mobility afterwards for the upper arm).

Post scores to comments.
Chezz - from no pull-ups to 7 lbs weighted deadhang pull-up for 3!
Thursday
Jul212011

7.21.11 Thursday

Maximus being a renegade! (He did get yelled for doing what he'd done).

For time:
21-15-9 reps of
Squats (55/35) 
Weighted Sit-ups (55/35, unanchored)

-or-

21-15-9 reps of
Wall Balls (20/14)
Knees to Elbows 

Deadlift 2-2-2-2-2 (unbroken) 

Note: If you want do do Rx+ before DL's & Rx after (if there's time) - do it!

Post times & loads to comments.
3% & Marshall
Wednesday
Jul202011

07.20.11 Wednesday

How many rounds can you do in 5 mins of:
5 Burpees
25 Double Unders

Clean 1-1-1-1-1-1-1

Post scores & loads to comments.

Weightlifting Shoes - proper tool for all things Olympic Weightlifting & more!

Tuesday
Jul192011

07.19.11 Friends & Enemies

It's ON!
 
1200 m Run
 30 HSPU's
  3 Rope Climbs
800 m Run
 20 HSPU's
  2 Rope Climbs
400 m Run
 10 HSPU's
  1 Rope Climb

Rx = ABMAT, Rx+ = 25's + ABMAT & No Feet.

Post times to comments. 
Same two, but a year ago!
Monday
Jul182011

07.18.11 Monday

Marshall - 280 lbs Push Jerk!

How many rounds can you do in 3 mins of:
Rx 
6 Thrusters (95/63)
6 Pull-ups 

Rx+
6 Squat Clean Thrusters (95/63)
6 CTB Pull-ups

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

Post scores & loads to comments. 
Saturday
Jul162011

07.16.11 Saturday Special


How high up the ladder can you climb in 20 mins of:

Rx
: Push-ups & Double Unders
Rx+: Ring Dips & Double Unders
Rx++: "The Hoff"'s & Triple Unders

Buy-in: 1 mile Run at the beginning of 20 mins.

Post scores to comments. 

"The Hoff" - movement for the most skilled & smooth CF'ers - roll (or kip) to support from an inverted pike hang (basket) - roll to shoulder stand to ring handstand push-up!
Friday
Jul152011

07.15.11 Friday

Sheri

Nine rounds for time of:
Rx
3 Hang Power Snatch (95/63)
6 Pull-ups
9 Air Squats

Rx+
3 Hang Power Snatch (135/83)
6 Pull-ups (CTB)
9 Air Squats

Post times to comments.

Deb having fun while failing!