Monday 120130

Strength

Deadlift

Work up to a 5 RM + bands

WOD

Cindy's Angry Sister

Complete as many rounds as possible in 10 minutes of:

5 Strict pull-ups

10 Hand release push-ups

15 box jumps, 30"/24"

Be true to the movements for today's WOD! Strict pull-ups are STRICT! Make the hand-release push-ups legit – that is, the body raises as a flat plank, not a curl-up with hips leaving the floor last. If you have trouble with these movements, scale as appropriate!

Photo Jan 04, 9 38 22 AM
Cody on the way to overhead!

Photo Jan 29, 12 08 35 PM
Billy providing some excellent intruction on Sunday during the oly seminar!

What a day Sunday was! As promised, Billy and Breyen from Strength Specific Seminars put on a fanstastic seminar on the ins and outs of oly lifting. These guys truly delivered and 11 people PR'd on one or both lifts. Pretty friggin awesome! We had folks from several northern Colorado boxes including CF Helix, CF Loveland, CF Eeaton, CF Endure, and of course Evolve. Thanks to all of you guys for being there, and a huge thanks to Billy and Breyen for making us all better!

Photo Jan 29, 5 26 52 PM

4 thoughts on “Monday 120130”

  1. We all had an awesome time! Definitely some awesome instruction that we can take away to beat our new PRs even more and help our members do the same. Thanks for the wonderful hospitality from the Evolve crew!
    Jamie – CrossFit Helix

  2. This is a great work-out! I did this for the first time today. I did sit-ups instead of the pull-ups and did the true push up. I did not bad: 10 sets of the erecxise but almost completed a 11 set. So about 165 squats, 110 push-ups and 156 sit-ups.

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