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Strength
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Jerk
Work up to a heavy single in 15:00. The bar comes out of racks or off the blocks. It can be a push or a split, whatever feels right!
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WOD
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Complete 5 rounds for time of:
5 Power cleans, 155#/110#
10 Pistols
4 Shuttle sprints
We tested this little number at the station the other day, and it’s a quick little burner! If you have pistols do them. If you’re close to mastering pistols, fight through and do them. If you aren’t close to pistols, sub 20 squats for them.
For this to work, all the bars will be lined up along the pull-up rig wall with athletes facing the same direction. Once the cleans are done, you’ll move to the end of your bar to the north and do the pistols. For the sprints, you’ll run to the north wall, touch it, run back to the line (cones will mark it), touch the line, down to the wall again, and back to the cones. That’s the 4 shuttle sprints.
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Erik working the Sotts press during oly night. This is the stuff that gets you better.
Hey you guys, our girl Trish H has some pretty cool stuff going on with school and she needs some help from the Evolve crew. Take a look below and please take a few minutes to give her some data!!
Hi guys and gals! So as many of you know, I am enrolled in an Anthropological Cultural Methods class this semester. Within this particular class, we are taught, through firsthand experience, various research methods. We are required to engage in a local Fort Collins community to develop and implement research protocols as if we were conducting research in the real world. As you can guess by now, I chose you all at Crossfit Evolve as my local community. At this point in the semester, I am required to administer a survey instrument as a way to gather and measure goal achievement themes. All responses will be kept confidential, unless you choose to be identified. The data collected will be used as a tool to assist in organizing and presenting data only within the parameters of my class. Please do not feel obligated to participate, but if you want to do so, you can take the survey through the link below. Thank you for your participation and support!! GO RAMS!!
Link to Trish’s Research Project Survey!!
