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Strength
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Front Squat
10 @ 60% 1RM
8 @ 70% 1RM
8 @ 75% 1RM
8 @ 80% 1RM
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WOD
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For time complete the following:
Row 1000m
Then immediately complete 3 rounds of:
7 Muscle-ups
9 Deadlifts, 275#/185#
12 Hand Release Push-ups
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Jan-18-5-25-14-PM-1.jpg” link=”” alt=”Dave” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Dave happy with his bottle of booze after taking the Masters on Saturday!
Saturday was really awesome! We had a great turnout for the first ever Evolve In-House Comp! The WODs were fun, the vibe was electric, and the company was great. Overall everyone was in agreement that it was a really fun day. It felt a lot like the Open WODs at Evolve. With that, get ready for some posts on the 2014 CrossFit Open at Evolve!
A huge thanks to everyone who participated on Saturday. We’d never be able to pull off things like this without help from a lot of people. A special thanks to those who stuck around after the regular Saturday WOD or those who came in to help judge the competition and cheer for your friends. You guys are awesome! Thanks to Luke and Andrew and their new project Ascent Performance for supplying some cool stuff for raffle.
We also raised a bit on money for Kevin Ogar, which is another testament to just how great our community is!
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Jan-18-1-18-04-PM-1.jpg” link=”” alt=”RX Ladies” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
RX Ladies: 1st – Kendra, 2nd – Trish, 3rd – Denyse
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Jan-18-1-23-19-PM-1.jpg” link=”” alt=”RX Guys” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
RX Guys: 1st – Dan, 2nd – Dalton, 3rd – Erik
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Jan-18-1-19-18-PM-1.jpg” link=”” alt=”Open Ladies” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Open Ladies: 1st – JoLynn, 2nd – Jennifer (not pictured), 3rd – Janelle
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/01/Photo-Jan-18-1-20-34-PM-1.jpg” link=”” alt=”Open Guys” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Open Guys: 1st – Steve L, 2nd – Patrick, 3rd – Christian
