Friday – 102414

curtain throw back

Throw back to the very first Iron Curtain! Britt took first place and is hoping for a good result this weekend as well. REMEMBER, no class Saturday! Come out to CrossFit Evolution in Longwood to see one of the best local competitions around and cheer on several eX Men competing this weekend.

Warm-up
3 rounds not for time:
200 meter run
10 Russian KB swings
5 Single arm KB push press
1 minute self selected squat mobility

Workout of the Day
8 minute ladder:
2 Deadlifts (315/223)
1 Handstand push-up
2 Deadlifts
2 Handstand push-ups
2 Deadlifts
3 Handstand push-ups. . .
Rest 5 minutes
then
8 minute ladder:
Row 10/8 calories
3 Wall-balls (20/14)
Row 10/8 calories
6 Wall-balls
Row 10/8 calories
9 Wall-balls. . .

Post your scores to the Whiteboard.

Thursday – 102314

DSC_4069[1]

Chris B executing a V-out on the gymnastics rings to work on midline strength.

Olympic
As heavy as possible:
Clean deadlift pausing below the knee + Hang squat clean + Squat clean + Jerk

Workout of the Day
3 rounds for time:
10 Thrusters (135/93)
10 Bar facing burpees
10 Muscle-ups

Post your scores to the Whiteboard.

Wednesday – 102214

Paul, Lucien and Britt prepping for Iron Curtain. We will be closed Saturday due to the competition, it's right in Longwood at CrossFit Evolution so come on out!

Paul, Lucien and Britt prepping for Iron Curtain. We will be closed Saturday due to the competition, it’s right in Longwood at CrossFit Evolution so come on out!

Injury Prevention
3 rounds for quality:
10 Protract/retract push-ups
15 Hip extensions on GHD (weighted if possible)
15 Elevated Ring rows

Spend 2 minutes doing the couch stretch on each leg

Workout of the Day
With a partner:
30-25-20-15-10-5
Cals on the assault bike
60-50-40-30-20-10
Double-unders

Post your scores to the Whiteboard.

Tuesday – 102114

DSC_4068[1]

Death by “DT”

Strength
Overhead Squat
Find your 3 rep max.
Arrive early and get your thoracic, shoulders, and hips ready.

Workout of the Day
8 Rounds for time:
200 meter run
5 Snatches (135/93)
1 Rope climb

Post your scores to the Whiteboard.

Monday – 102014

Malcolm won the last workout of the day to come from behind and grab a spot on the podium for the first time!

Malcolm won the last workout of the day to come from behind and grab a spot on the podium for the first time!

Gymnastics
For QUALITY:
5 Rounds
10 V-Outs
12 Ring Push-ups
14 Arch Rocks

Workout of the Day
Death by “DT”
1st minute: 1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead
2nd minute: 2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
3rd minute: 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
You will continue adding a rep to each movement until you cannot finish the sequence within the minute.
Rx weight is 115/73, choose a weight you think you can get through at least 5 rounds (5 DL + 5 Hang Power Cleans + 5 STO) without dropping the bar.

Post your scores to the Whiteboard.