MONDAY 200302

Evolution A:

On a 15:00 Running Clock (5 rounds each station)

Minute One: Strict Ring Pull-ups, 9 repetitions
Minute Two: Weighted 20′ Box Step-up, 14 repetitions (53lb. / 35lb.)
Minute Three: Toes to Bar, 15 repetitions

Rest as needed then,

Evolution B:

“The Blitz”

On a 3:00 minute clock,
Assault Bike, 3 calories
Burpee, 3 repetitions
Assault Bike, 6 calories
Burpee, 6 repetitions
Assault Bike, 9 calories
Burpee, 9 repetitions

Continue this progression as far as possible within the 3 minute clock.

Note: On Evolution A, the Box Step-up is 20 inches for both men and women. Ensure one leg does “all the work” before the support leg touches either the box. Athletes will have 2 x 53lb. or 2 x 35lb. Kettlebells in their hand (i.e. “Farmers Hold”). On Evolution B, there are no “rollover calories.” Each time you return to the bike, the computer must be reset.

A winning team!


Week At  A Glance

  • Tuesday
    • CrossFit at 10:30AM
    • Bag Class (5:30PM – 6:15PM)
    • No Yoga Tonight
  • Wednesday
    • Faith Works Ministry (6PM – 7PM)
  • Thursday
    • CrossFit at 10:30AM
    • Krav Maga (5:30PM – 6:15PM)
  • Friday
    • CrossFit Strength Class (8AM – 9AM)
  • Saturday
    • FREE Community Workout!



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