CrossFit Evolution

02.11.12 Saturday

Leo S. — Sat, 11 Feb 2012 22:44:00 +0000

Sign 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 Friday

Leo S. — Fri, 10 Feb 2012 15:00:00 +0000

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 Thursday

Leo S. — Thu, 09 Feb 2012 14:54:00 +0000

Ty & 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 Wednesday

Leo S. — Wed, 08 Feb 2012 14:48:00 +0000

Andy & 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 Tuesday

Leo S. — Tue, 07 Feb 2012 14:42:00 +0000

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 Monday

Leo S. — Mon, 06 Feb 2012 14:25:00 +0000

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 Saturday

Leo S. — Sat, 04 Feb 2012 15:00:00 +0000

Sheri

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 Friday

Leo S. — Fri, 03 Feb 2012 15:00:00 +0000

CTiBS 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 Thursday

Leo S. — Thu, 02 Feb 2012 14:59:00 +0000

Burpees & 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 Wednesday

Leo S. — Wed, 01 Feb 2012 14:55:00 +0000

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