Skill
Rope climbs
3 assents
WOD
Complete 3 rounds for time of:
15 burpees w/ plate, 45#/25#
200m run w/ plate, 45#/25#
What are plate burpees you ask? Check 'em out here:
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Monica adding her name to the PR board after 11.5!
There's only one CrossFit Open WOD left! We've enjoyed the Open, but I think we'll all be happy to wrap this thing up!Looking back on it, I feel like the Open was good for Evolve. We had 31 athletes jump into this thing with 2 feet, many of whom are relatively new to CrossFit and even more who had never competed before. This is very cool. And we've had several athletes absolutely crush some of these Open WODs posting very competitive scores! This is awesome and we're proud of you guys!
But the thing that really sticks with me as a coach are the achievments that so many of you had that aren't reflected by a high ranking on the leader board. I think you guys know what I mean. Here are just a few examples of many we've seen: Wendy getting her first double-under Week 1, something she had been fighting with for a long time! Cindy getting rounds and rounds of 5×100# power cleans when a few weeks before she was having a tough time getting just 1 of that weight. Monica on Saturday getting her first toe-to-bar after trying so many times. Lots of first muscle-ups the week of WOD 11.4. 31 of you guys having the courage to sign up for this thing, having no idea what was in store. The athletes who weren't competing coming in every Saturday to try the WOD anyway, just to do it, then sticking around to judge and cheer. Ryan G. and Sarah G. coming in every single Saturday to help shuffle papers, handout score cards, judge, and write scores on the board. I think this competition brought the best out of all of our athletes!
So as this thing wraps up and you're getting ready to hit the final WOD, keep in mind how far you've all come during these 7 weeks. You've done what so many would never dare to! Hit this last week hard and enjoy your accomplishments!
Great Job everyone! You’ve all done an amazing job and been truly inspirational:) Way to go Evolve athletes!!!
Keep up the great work everyone. It has been great to cheer you all on week after week. Do something great on Saturday!!!
It’s definately been scary and WAY outside my comfort zone and fun in a twisted sort of way, I’m glad I was gently persuaded to do it. Thanks to everyone being so supportive, it means a lot!!