CrossFit Evolutionhttp://www.crossfitevolution.com/redcorner/en-US2012-02-12T16:59:08ZSquarespace Site Server v5.11.81 (http://www.squarespace.com/)02.11.12 Saturdayhttp://www.crossfitevolution.com/redcorner/2012/2/11/021112-saturday.htmlLeo S.2012-02-11T22:44:00ZSign up for the CrossFit Games Open 2012!

Running Drills, then

Four rounds for time of:
 Run 400 m
 Rest 2 mins 

Power Clean 2-2-2-2-2 (unbroken)

Post times & loads to comments.


Pretty cool & interesting video on the Before/After pics that can be taken with 5 hrs inbetween (or rather After/Before)!

]]>02.10.12 Fridayhttp://www.crossfitevolution.com/redcorner/2012/2/10/021012-friday.htmlLeo S.2012-02-10T15:00:00Z

For time:
5 Overhead Squats (pick your load)
 25 Push-ups
4 Overhead Squats
 20 Push-ups
3 Overhead Squats
 15 Push-ups
2 Overhead Squats
 10 Push-ups
1 Overhead Squat
 5 Push-ups 

For Rx+ do Squat Snatches & Ring Dips

Post times & loads to comments. 
]]>02.09.12 Thursdayhttp://www.crossfitevolution.com/redcorner/2012/2/9/020912-thursday.htmlLeo S.2012-02-09T14:54:00ZTy & Foam Roller

Bench Press 5-5-5-5-5, then

10-8-6-4-2 reps for time of:
 Box Jumps (24/20)
 Pull-ups

For Rx+ do Box Jump Overs & Chest To Bar Pull-ups.

Post loads & times to comments.
]]>02.08.12 Wednesdayhttp://www.crossfitevolution.com/redcorner/2012/2/8/020812-wednesday.htmlLeo S.2012-02-08T14:48:00ZAndy & Nicole

1 mile Run
 50 Swings (35/25)
  25 Thrusters (105/63)
 50 Swings
1 mile Run

For Rx+ use 55/35 lbs for Swings & 135/83 lbs Thrusters

Post times to comments. 
]]>02.07.12 Tuesdayhttp://www.crossfitevolution.com/redcorner/2012/2/7/020712-tuesday.htmlLeo S.2012-02-07T14:42:00Z
Nice shades!

How many rounds can you do in 3 mins of:
5 Burpees
3 Clean & Jerks (155/93)
1 Rope Climb 15'

For Rx+ do Strict Burpees (with an extra push-up at the bottom), use 185/103 & climb legless up & down.

Rest exactly 1 min after each 3 min interval.

Repeat 3 times total. Rounds carry over. 

Post scores to comments.

]]>02.06.12 Mondayhttp://www.crossfitevolution.com/redcorner/2012/2/6/020612-monday.htmlLeo S.2012-02-06T14:25:00Z
Mike F - legless rope climbing 

How high up the ladder can you go in 9 mins of:
1 Pull-up (Chest To Bar)
 10 Double Unders 
2 Pull-ups CTB
 10 Double Unders
3 Pull-ups CTB
 10 Double Unders

For Rx+ do Muscle Ups & 25 Double Unders per round

Front Squat 5-5-5-5-5

Post scores & loads to comments.  
]]>02.04.12 Saturdayhttp://www.crossfitevolution.com/redcorner/2012/2/4/020412-saturday.htmlLeo S.2012-02-04T15:00:00ZSheri

Three rounds of max reps in 1 minute each: 
Push Press (75/53)
Box Jumps (24/20) 
SDHP's (55/35)
Burpees
Toes To Bar

Rest 1 min exactly between each round. There's no rest between exercises.

Score is the sum total of all reps.

Post scores to comments. 
]]>02.03.12 Fridayhttp://www.crossfitevolution.com/redcorner/2012/2/3/020312-friday.htmlLeo S.2012-02-03T15:00:00ZCTiBS 505 Deadlift!

Practice Power Cleans, then

Rx
21-15-9 reps for time of:
Power Clean (115/73) 
Ring Push-ups

Rx+
21-15-9 reps for time of:
Power Clean (135/83)
Ring Dips

Post loads & times to comments. 

]]>02.02.12 Thursdayhttp://www.crossfitevolution.com/redcorner/2012/2/2/020212-thursday.htmlLeo S.2012-02-02T14:59:00ZBurpees & Deck-Squat-Burpees (much worse than Burpees btw)

Mobility, then

Three rounds for time of:
400 m Run
 21 Pull-ups
  12 Thrusters (105/63)

Post times to comments. 
]]>02.01.12 Wednesdayhttp://www.crossfitevolution.com/redcorner/2012/2/1/020112-wednesday.htmlLeo S.2012-02-01T14:55:00Z

Practice Squat Clean, then

How high up the ladder can you go in 12 mins of:
1 Squat Clean (heavy; no belts)
 1 Muscle Up
1 Squat Clean
 2 Muscle Ups
1 Squat Clean
 3 Muscle Ups...

For scale do Band Muscle Ups if possible or scale to Pull-ups (banded if needed; no kip) 

Post scores & loads to comments.


Another variation of Muscle Up/Band Ring Dip/Band Pull-up Set-up

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