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Components
Stamina Squats 85-87%
Sore Eyes
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
01/04/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (16/22)
Workout
01/04/2021
"You are what you do, not what you say you'll do," C.G. Jung With the advent of all the social media forums, talk is cheap. Sitting in the comfort of a chair, ay home, many will talk. Few, however, will actually do. Spending our breath on worsd is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback is being in the moment. "I can't hear what you're saying, because your actions speak so loudly."
Warm-up
See Coach's board.
Stamina Squats 85-87% (EMOM x 16 (8 rds))
minute 1 - 1 front squat
minute 2 - 2 back squats
- % is of 1 RM front squat
- climbing back up the rep scheme.
- make a judgement call on the appropriate % to go up based on your last lifts 2 weeks ago.
Sore Eyes (Time)
3 rds:
- wallballs 20/14
- power snatches
- box jump overs 24/20
- push presses
- calorie row
Wallballs:
MRx: 20 reps, Rx: 20 reps, Rx+: 30 reps
Power snatches/push presses:
MRx: 65/45, Rx: 75/55, Rx+: 95/65
reps: MRx/Rx: 20, Rx+: 30
Box jump overs:
MRx/Rx: 20 reps, Rx+: 30
Calorie row:
MRx/Rx: 20/14, Rx+: 30/24
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 04, 2021
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 3 @ 275 lbs
2
3
Pete
4:30 PM CrossFit
1 x 3 @ 225 lbs
3
Private
6:00 AM CrossFit
1 x 3 @ 215 lbs
4
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 205 lbs
5
Cameron
Shepherd
8:15 AM CrossFit
1 x 3 @ 200 lbs
6
Bryant
Robert
4:30 PM CrossFit
1 x 3 @ 195 lbs
7
Christian
Solomine
12:15 PM CrossFit
1 x 3 @ 185 lbs
7
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 185 lbs
8
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 165 lbs
9
Duncan
Emmons
8:15 AM CrossFit
1 x 3 @ 155 lbs
10
Jeremy
Landrum
5:30 PM CrossFit
1 x 3 @ 135 lbs
10
Jon
LeDuc
6:00 AM CrossFit
1 x 3 @ 135 lbs
11
Brian
Roberts
9:30 AM CrossFit
1 x 3 @ 95 lbs
11
Chris
Sharber
3:30 PM CrossFit
1 x 3 @ 95 lbs
11
Keith
Davis
5:30 PM CrossFit
1 x 3 @ 95 lbs
12
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 85 lbs
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
1 x 3 @ 110 lbs
1
Beata
Wyatt
4:30 PM CrossFit
1 x 3 @ 110 lbs
2
Brooke
Bemis
4:30 PM CrossFit
1 x 3 @ 105 lbs
2
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 105 lbs
2
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 3 @ 105 lbs
3
Annie
Dougherty
9:30 AM CrossFit
1 x 3 @ 95 lbs
3
courtney
alberts
6:00 AM CrossFit
1 x 3 @ 95 lbs
3
Hayley
Murphy
12:15 PM CrossFit
1 x 3 @ 95 lbs
3
Kathy
Griffiths
8:15 AM CrossFit
1 x 3 @ 95 lbs
4
Jennifer
DiCarlo
8:15 AM CrossFit
1 x 3 @ 85 lbs
4
Sage
Schoenfeld
6:00 AM CrossFit
1 x 3 @ 85 lbs
5
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 75 lbs
5
Charise
Harrington
3:30 PM CrossFit
1 x 3 @ 75 lbs
5
Tegan
Stanbach
8:15 AM CrossFit
1 x 3 @ 75 lbs
5
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 75 lbs
6
Gina
Steadman
12:15 PM CrossFit
1 x 3 @ 65 lbs
7
Dana
Bossert
8:15 AM CrossFit
1 x 3 @ 55 lbs
8
Shannon
Mahan
8:15 AM CrossFit
1 x 3 @ 50 lbs
9
Katherine
Landrum
5:30 PM CrossFit
1 x 3 @ 45 lbs
9
Ruthann
Christensen
3:30 PM CrossFit
1 x 3 @ 45 lbs
10
Ann-Marie
whittington
5:30 PM CrossFit
1 x 3 @ 35 lbs
10
Erica
Thibault
5:30 PM CrossFit
1 x 3 @ 35 lbs
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