Rest Day!

“Your life is like a story. You’re writing it. And you don’t know how long the story is. You don’t know how many chapters you’re gonna get. So I would say go ahead and fill ’em up.”

– Jocko Willink

Get out there today!

Saturday Teamwork!

“4th Down”

In teams of 2 complete:

AMRAP 8:00:

21/15 Cal Row

21 Kettlebell Swings, 55#/35#

21 Thrusters, 75#/55#

Rest 4:00

AMRAP 8:00:

15/10 Cal Row

15 Kettlebell Swings, 55#/35#

15 Thrusters, 95#/65#

Rest 4:00

AMRAP 8:00:

9/6 Cal Row

9 Kettlebell Swings, 55#/35#

9 Thrusters, 115#/85#

You go, I go…

 

Jim and Michael showing us that a good partner on team workouts is priceless!

 

Strength

In 15:00 work up to a heavy set of:

1 Hang Power Clean + 1 Power Clean

Pause is 3 seconds at the bottom. Partners will count the 3 second pause for their buddies.

Conditioning

“Power Bar”

Complete as many rounds as possible in 12:00 of:

9 Hang Power Cleans, 135#/95#

12 Push-ups

15 Deadlifts, 135#/95#

JT earned his barbell reps with burpees!

The Complex!

Today’s strength is a short and sweet weightlifting complex. When you see that “+” between the lifts it means that we’ll be stringing together two (or more) lifts to make a complex. If you’ve never done this before, it’s a great way to improve your weightlifting technique. For today you have a hang power clean followed by a power clean. The complex is designed to be a touch and go for the second lift, the power clean. That means you have to hang on to the bar following that first hang power clean. We know that seeing complexes written like above can sometimes feel confusing and even a little intimidating. Don’t let them do that to you! Get in here and let’s get better at those barbell movements!

Conditioning

“Climbing Annie”

Complete for time:

10 – 20 – 30 – 40 – 50

Double-unders

Ab Mat Sit-ups

After each set perform rope climbs (1 – 2- 3 – 4 – 5)

See below for the flow!

Saturday Friends + Sunny Day = Extra Ab Work Outside

Today’s Flow.

To be clear on the flow of today’s workout, here it is set by set:

10 DUs

10 Sit-ups

1 Rope Climb

20 DUs

20 Sit-ups

2 Rope Climbs

30 DUs

30 Sit-ups

3 Rope Climbs….Etc

OK, so there it is all written out so there’s now way you can be confused. Right? Plus you’ll have us there to keep you headed in the right direction. Today is a great day to reinforce that rope climbing technique. Be sure to bring a long sock to keep that leg rope-burn free!

Strength

In 15:00 work up to a heavy set of:

1 Pausing Back Squat + 1 Back Squat

Pause is 3 seconds at the bottom. Partners will count the 3 second pause for their buddies.

Conditioning

“Step Aerobics”

Complete 3 rounds for time of:

30 Ball Slams, 40#/30#

20/14 Cal Bike/Row

10 Single Dumbbell Box Step Ups, 50#/35# and 24″/20″ (10 step-ups each leg, 20 total per round)

Find a way.

Stoke Your Motivation!

Everyone goes through ebbs and flows of motivation to train. It happens to us all. Sometimes we’re on point, ready to go every single day, our consistency is great, and we feel like we crush it every time we step into the gym. Other times we feel like we’re in a rut, it’s a struggle just to walk through the door, and it feels like we catch a beat down every single workout. This is normal. A little time regularly hitting the gym and you’ll experience it. Train for long enough and it will happen many times over the years.

Here’s the thing: like anything else, the times that don’t feel like everything is great will pass. The question is that when you experience it, will you quit, or will you push through? That’s the great differentiator. When you look at the people who have trained for years and years and you wonder how they got there, know that they just kept at it through the highs and the lows. Their perseverance kept them going. Be the person who keeps going. And if you need a little motivation, don’t hesitate to grab a white board and leave yourself a little note!

Conditioning

“Piggy Back”

Complete 12 rounds for time of:

12 Alternating Dumbbell Snatches, 50#/35#

12 Lateral Burpees Over Dumbbell

12 x 10 meter Shuttle Sprint

You go, I go, 6 rounds per person.

Lex getting it done.

Partner Workouts During The Week.

We know it seems weird to have partner workouts outside of the regular Saturday WOD thing. There are a lot of good things partner workouts give us, like teamwork, camaraderie, and that little extra push knowing the team is counting on you. But it also gives us something more intentional: work|rest cycles. For example, today you have a work to rest ratio of 1:1. So you’ll do a round, and then your partner will do a round. This will give you a rest period pretty close to the time it took you to complete your round, then you’ll rinse and repeat. 

You hear us talk often about how built in rest means we go hard during our work cycle. That built in rest can look similar to a workout we did last week with a 5 minute AMRAP followed by a 5 minute rest, or it can be structured like today. 

So now you know a little bit about why we see these partner workouts during the week. Come in for the teamwork and camaraderie, leave with the fitness!

Conditioning

“Jack”

Complete as many reps as possible in 20:00 of:

10 Push Press, 115#/85#

10 Kettlebell Swings, 55#/35#

10 Box Jumps, 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Thank You Veterans.

Thank you to our CrossFit Evolve veterans and veterans everywhere. Today we stand united in respect for you and your service. Thank you!


Rest Day!

I don’t run to add days to my life, I run to add life to my days.

– Ronald Rook

These guys are running a MARATHON. In GREECE! So awesome! Good luck squad!

Saturday Teamwork!

“Bermuda Triangle”

In teams of 3 complete as many rounds as possible in 25:00 of:

200m Sandbag Run, 50#/35#

7 Burpees

7 Deadlifts, 205#/145#

Next athlete begins when the runner returns.

#team.

 

CrossFit Open 20.5!

Complete for time:

40 Muscle-ups

80 Cal Row

120 Wall Balls, 20#/14#

Time Cap = 20:00

For scaled and age group variations, please check out the CrossFit Open Page.

Yasi repping those deadlifts!

20.5…Last One!

The video below briefly describes the 20.5 workout. For the details on all movements standards and scaling options please check out the CrossFit Games Website or the app. We’ll brief the WOD as always, but if you’re competing in the Open be sure to read over and understand all that will be expected of you for this workout. Let’s have some fun CrossFit Evolve peeps!

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