30 March 2015

MONDAY 150330

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition


Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 2 Repetitions
Overhead Squat, 1 Repetitions


Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Power Clean, 3 Repetitions
Front Squat, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: Athletes with 1 to 4 months CrossFit experience should focus on Evolution 1. Intermediate and Advanced Athletes (6 months to 1 year CrossFit training) should challenge themselves with Evolution 2 or 3. Evolution 3 is intended to be very heavy. All Athletes should look for opportnities to string the techniques seamlessly together. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.


Carlos is Athlete Of The Week


Congratulations to Carlos who was recognized as Athlete Of The Week at CrossFit Pleasure Point. Without a doubt, Carlos is one of the strongest pound-for-pound weightlifters in our gym. During last weeks 5×5 Bench Press Session, at a bodyweight of 170lb., Carlos breezed through 5 repetitions at 230lb. However, because of his diligent work ethic, his gymnastic skills are now a force to be reckoned with. Carlos (thanks to Jody and Efrain) has perfected the Butterfly Kipping technique, and consistently strings together 30 Pull-ups in a single set, often times at a high heart-rate. And to top things off, Carlos recently achieved his first Ring Muscle-up! Carlos is respected in the gym for his kindness, enthusiasm, warrior-spirit and attention to technique. Carlos is also fast approaching in his third year of dedicated CrossFit training. Congratulations Carlos on all your success!


Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions


As Many Rounds As Possible in 4:00 of,

Run 200 Meters – 100 Jump Ropes or 90 seconds Assault Bike
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Slam Ball – Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)


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