Saturday, August 31, 2019

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Today we’re doing a 3-A-Day - three different workouts at 7:30 am, 8:30 am & 9:30 am. Come for one, two or all three to get the long weekend started. Speaking of which:

CFEvo will be open on Labor Day, Monday, September 2nd for 8 am & 9:30 am classes unless Tropical Storm “Dorian” changes our plans. Stay tuned!

At 7:30 am
General warm-up & practice, then

For time (15 min cap)
21 Toes To Bar 
21 Push Presses (75/45 or pick loads)
21 Front Squats (same bar)
15 Toes To Bar
15 Push Presses 
15 Front Squats 
9 Toes To Bar
9 Push Presses 
9 Front Squats

For Rx+ do Knees To Elbows & use 100/63.

At 8:30 am
Clean warm-up then,

Part A: 
In 10 minutes: 
Establish a max Clean (Any style).

Part B: 
In 90 seconds: 
Rx: Max Ring Dips in 90 seconds for men & Ring Push-ups for Ladies.
Rx+: Max Ring Muscle Up in 90 seconds.

At 9:30 am (45 min cap)
For time in teams of 2 or 3 (or solo if really silly and time/space permits):
Run 1 mile (or Row if needed)
50 Deadlifts (225/133)
100 Burpees 
150 Wall Balls

Friday, August 30, 2019

Jack

Jack

This Saturday we’re doing a 3-A-Day - three different workouts at 7:30 am, 8:30 am & 9:30 am. Come for one, two or all three to get the long weekend started. Speaking of which:

CFEvo will be open on Labor Day, Monday, September 2nd for 8 am & 9:30 am classes unless Tropical Storm “Dorian” changes our plans. Stay tuned!

Shoulder Press x3 + Push Press x2 + Push Jerk x1 and Climbing board, then

For time:
40 One Arm Snatches (55/35 or pick load)
30 Box Jumps (24/20)
20 One Arm Snatches 
10 Box Jumps

For Rx+ do 50-30-10 Snatches & 40-20 Box Jumps

Extra: Rest before Saturday's 3-A-Day

Thursday, August 29, 2019

Ed

Ed

This Saturday we’re doing a 3-A-Day - three different workouts at 7:30 am, 8:30 am & 9:30 am. Come for one, two or all three to get the long weekend started. Speaking of which:

CFEvo will be open on Labor Day, Monday, September 2nd for 8 am & 9:30 am classes unless Tropical Storm “Dorian” changes our plans. Stay tuned!

Mobility, then

How many rounds can you do in 21 minutes of:
Rx
10 Handstand Push-ups (15's+ABMAT/10's+ABMAT; 1st rd strict)
20 Toes To Bar 
30 Step Ups (total steps; 55/35 or pick loads)
40 Double Unders

Rx+
10 Bar Muscle Ups 
20 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 1st strict)
30 Pistols (total reps)
100 Double Unders

Extra: Deadlift 3-3-3-3-3... (off elevation if desired; no belts)

Wednesday, August 28, 2019

Noell & Alexa

Noell & Alexa

This Saturday we’re doing a 3-A-Day - three different workouts at 7:30 am, 8:30 am & 9:30 am. Come for one, two or all three to get the long weekend started. Speaking of which:

CFEvo will be open on Labor Day, Monday, September 2nd for 8 am & 9:30 am classes unless Tropical Storm “Dorian” changes our plans. Stay tuned!

Every 60-90 seconds with small increases do:
Power Snatch + Hang Power Snatch + OHS or
Squat Snatch + Hang Power Snatch 1-1-1-1-1... (do a couple extra squat snatches if possible when PSn fails), then

Three rounds for max reps of:
45 seconds of Row
45 seconds of Rest 
45 seconds of Push-ups 
45 seconds of Rest 
45 seconds of SDHP's (55/35)
45 seconds of Rest

Extra: Front Squat 2-2-2-2-2-...

Monday, August 26, 2019

This Saturday we’re going to do 3-a-Day - three different workouts in each of the classes at 7:30, 8:30 or 9:30. Come for just one, two or all 3. “Perfect” way to get ready for the long weekend.

This Saturday we’re going to do 3-a-Day - three different workouts in each of the classes at 7:30, 8:30 or 9:30. Come for just one, two or all 3. “Perfect” way to get ready for the long weekend.

Back Squat 5-4-3-2-1 reps at the same loads, then

How high up the ladder can you go in 10 minutes of:
1 Swing (55/35 or pick load)
12' Walking Lunges 
2 Swings 
12 Walking Lunges 
3 Swings...

For Rx+ do Lunges weighted (same weight). Use 55/35 or more.

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice

Friday, August 23, 2019

Monique

Monique

Overhead Squat 3-3-3-3-3... (snatched), then

How many rounds can you do in 12 minutes of:
Rx
4 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 3 rds strict)
8 Knees To Elbows
12 One Arm Snatches (55/35 or pick load; total reps)

Rx+
4 Bar Muscle Ups
8 Handstand Push-ups (45's+ABMAT/45's+ABMAT, 1st round strict)
12 One Arm Snatches (total reps; more weight)

Extra: Up to you

Thursday, August 22, 2019

Marcio

Marcio

Every 60-90 seconds with small increases do:
Hang Clean + Front Squat 1-1-1-1-1... or
Hang Squat Clean & Jerk 1-1-1-1-1.., then

How many rounds can you do in 10 minutes of:
Rx
5 Deadlifts (use the same bar)
10 Burpees
15 Double Unders

Rx+
5 Deadlifts (same bar)
10 Burpees over the bar
50 Double Unders

Extra: Sumo Deadlift 3-3-3-... (no belts; before the workout)