Latest Posts

W.O.D. Wednesday 1/20/10

Posted in January 26, 2010 ¬ 5:53 am.

Rest Day - Fundamentals

W.O.D.

W.O.D. Tuesday 1/19/10

Posted in January 19, 2010 ¬ 4:48 am.

Bench Press 5,5,3,3,1

Rest

4 RFT

10 HSPU

15 Pull Ups

Strength

Incline Bench Press 5,3,1

W.O.D.

W.O.D. Monday 1/18/10

Posted in January 18, 2010 ¬ 6:16 am.

Special Thanks To Leo And Monique For Hosting The “Think Thank” At CrossFit Evolution Yesterday.

3 Rope Climbs (No Legs)

Rest

4 RFT

15 Squat Thrusters (115/85)

15 In And Out Heavy Tire Flips

Sprint Around Building

Rest

3 Rope Climbs (No Legs)

Strength

50 Heavy BB Bent Over Rows

W.O.D.

W.O.D. Sunday 1/17/10

Posted in January 17, 2010 ¬ 7:41 am.

Rest Day

W.O.D.

W.O.D. Saturday 1/16/10

Posted in January 16, 2010 ¬ 7:08 am.

Back Squats

 5,3,1

Rest

4 RFT

100′ Walk Lunge DB Press (35/15)

20 Pull Ups (Strict Wide Grip)

Rest

Back Squats

5,3,1

Strength

50 Landmine Twist

W.O.D.

W.O.D. Friday 1/15/10

Posted in January 15, 2010 ¬ 6:05 am.

3 RFT

Run 530 Meters

10 DL (245/185)

15 Diamond Push Ups

Strength

25 Muscle Ups/50 Progressions

W.O.D.

W.O.D. Thursday 1/14/10

Posted in January 14, 2010 ¬ 8:59 am.

Tabata - Bottom To Bottom

Rest

For Time

“Randy” -75 Snatches (95/65)

Rest

Tabata- Bottom To Bottom

Strength

50 B.C.

W.O.D.

W.O.D. Wednesday 1/13/10

Posted in January 13, 2010 ¬ 8:43 am.

Rest Day - Fundamentals

W.O.D.

W.O.D. Tuesday 1/12/10

Posted in January 12, 2010 ¬ 8:48 am.

3 RFT

10 Cleans (155/85)

25 Burpee Wall Ball (20/14/10)

Strength

50 K2E / Pull Ups

W.O.D.

W.O.D. Monday 1/11/10

Posted in January 11, 2010 ¬ 6:13 am.

Front Squat 5,3,1

Rest

2 RFT

30 Push Press (115/65)

30 KB Swing (55/35)

30 Box Jumps (24/18)

Rest

Front Squats 5,3,1

W.O.D.