[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Work up to a 1RM of the following complex:
3 Postion Clean (floor, knees, high hang) + 1 Jerk
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete as many rounds as possible in 3 minutes of:
6 Power Cleans, 155#/105#
6 Bar-over Burpees
Rest 2:00
Complete as many rounds as possible of 3 minutes of:
6 Power Cleans, 155#/105#
12 Box jumps, 24″/20″
Rest 2:00
Complete as many rounds as possible in 3 minutes of:
6 Power Cleans, 155#/105#
24 Double-unders
This WOD brought to you courtesy of CrossFit Max Effort!
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2013/11/Photo-Nov-11-9-51-42-AM.jpg” link=”” alt=”Braden!” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Braden has harnessed the power of the stache this month!
November is almost over which means we can all friggin shave. It has been a tough month for the guys of Evolve, what with the mustaches and all. It’s been equally tough of the ladies, and let’s not forget about the children. However, it’s all been for a great cause, and it’s been pretty hilarious to see some of the facial hair being started. The Evolve Team has raised $795 to date, which is amazing, especially that the majority of it has come from just a few of the fellas (and one sister!!). We’re going to wrap up Movember proper. We have a pretty cool WOD in store for this Saturday at 9am.
Once that’s over, Coach Drew has set up a sweet deal for us at Black Bottle Brewery. $1 of any beer purchased will be donated to the charity, which is fantastic! We’ll head over there for some post-WOD carb loading then we can all head home and shave. We hope to see you guys there!
