Saturday, October 19, 2019

Practice & work up to the loads for the movements, then

How many rounds can you do in 25 minutes of:
Rx (begin with 1 mile Run or Row)
3 Overhead Squats (pick loads - sub for Front Squats if needed)
6 Push Presses (same bar)
9 Deadlifts (same bar).

Rx+ (begin with 1.5 mile Run or Row)
1 Squat Snatch (pick loads)
3 Push Presses (same bar)
5 Deadlifts (same bar)

Go solo or in teams of 2.

Thursday, October 17, 2019

David

David

THERE WILL BE NO 7 PM CLASS & NO 8 PM YOGA TODAT, THURSDAY, OCT 17 DUE TO “A NIGHT OF VISION” EVENT (INFO IN THE LINK).

Deadlift 3-3-3-3-3... & Core work, then

How many rounds can you do in 15 minutes of:
Rx
5 Handstand Push-ups (15's+ABMAT/10's+ABMAT; first 2 rds strict)
10 Swings (55/35 or pick loads)
15 Double Unders

Rx+
5 Handstand Push-ups (on DB's; first 2 rds strict)
10 Swings (more weight)
50 Double Unders

Extra: Pull-up/Muscle Up or Rope Climb practice.

Wednesday, October 16, 2019

Tony

Tony

THERE WILL BE NO 7 PM CLASS & NO 8 PM YOGA THIS THURSDAY, OCT 17 DUE TO “A NIGHT OF VISION” EVENT (INFO IN THE LINK).

Front Squat 3-3-3-3-3-3-3..., then

Ten rounds for time (15 minute cap):
8 Ground to Overhead* (75/45)
10 Burpees

For Rx+ use 95/63 & do Bar Facing Burpees.
* - Barbell can be snatched or clean & jerked overhead.

Extra: Muscle Snatch + Power Snatch + Squat Snatch drills or OHS practice

Monday, October 14, 2019

Tejal

Tejal

There will be no 7 pm Class & no 8 pm Yoga this Thursday, Oct 17 due to “A Night of Vision” event (info in the link).

Every 60-90 seconds with increasing loads do: Power Snatch 3-3-3-3-3... (unbroken), then

Five rounds for time of:
Rx
9 Pull-ups
15 Push-ups
21 Air Squats

Rx+
9 Chest To Bar Pull-ups
15 Hand Release Push-ups
21 Air Squats

Extra: Back Squat 3-2-1 reps at the same loads (no belts)

Saturday, October 12, 2019

We're going to do a workout to help with Bahama's Relief after Hurricane Dorian on Saturday, October 12th at 7:30 am and 9:30 am. Event is open to any CrossFitters (not just CFEvo members) - we're not going to be charging a drop in fee that day - instead consider donating it to a relief fund.
Here's one that pastor
Eric Scholten's church used:
https://gobgr.org/projects/hurricane-dorian-response/

If you're familiar with other good charities helping Bahamas recover - please message
Leonid Soubbotine.

Also if you're going to be dropping in - please email Leo@crossfitevolution.com or PM
Leonid Soubbotine so that we have a rough headcount. Or click 'Going' on this event page will do nicely.
If you could - please print, fill out & bring with you a waiver:
https://bit.ly/2IVSiG0 (or you'll be able to fill it out at the gym, just arrive a bit early).

Also there won’t be a Weightlifting Class - you can do your lifts at 7:30 or 9:30 if space is permitting - there’s a Bionetics workshop (open & free to everyone) going on at 8:30.

For time in teams of 2 or 3 (solo do 1/2 reps):
Rx
800 meter Run or Row
80 One Arm Snatches (55/35 or pick loads)
80 Wall Balls
80 Burpees
800 meter Run or Row

Rx+
800 meter Run or Row
100 One Arm Snatches (55/35 or pick loads)
800 meter Run or Row
100 Wall Balls
800 meter Run or Row
100 Burpees

Friday, October 11, 2019

Vilma

Vilma

Saturday, October 12th we’re going to be doing a ‘Bahamas Relief Workout” at 7:30 am and 9:30 am - click on the link for details, the workout itself.

Hang Power Clean & Jerk 1-1-1-1-1..., then

How high up the ladder can you go in 9 minutes of:
1 Pull-up
1 Push Press (pick load)
2 Pull-ups
2 Push Presses
3...3...4...4...5...

For Rx+ do Chest To Bar Pull-ups & use at least 115/73.

Extra: Mobility work and/or "Death by Calorie Row" (not all out though).