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Components
"Double Edged"
"Hanstand Push-Up Row"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/19/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (13/19)
Workout
1/19/2021
"Don't judge each day by the harvest you reap, but rather by the seeds you plant." - Robert Lewis Stevensen The definition of success is whatever we make of it. Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we "plant for tomorrow"? What if we decide that a successful day is deemed so purely by how much we learned? We can view days as tests. or we can view days as opportunities. Time to go tend to the field.
Warm-up
See Coaches Board
"Double Edged" (Time)
8 Rounds (Time)
500 meter Bike
30 Heavy Rope Double-Unders
10 Burpee Box Jump-Overs (24/20)
Can do box step overs.
Conditioning Pacer, mental note on rounds 1 and 5 to reflect on pacing. Push the bike, pace burpee's, aggressive transitions.
"Hanstand Push-Up Row" (Time)
15 Deficit Strict Handstand Push-Ups (45/25)
25 Kipping Handstand Push-Ups (45/25)
On the 0:00, and every 2:00 thereafter:
15/12 Calorie Row
Workout starts with the row, remaining time goes towards HSPU reps. Shoot for being off the row by 1:00, leaving at least a full minute for HSPU.
Break sets before we slow with fatigue. Quick transitions in a out of rower. (This is for Scott G.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2021
Male Clients
1
Rob
Bush
6:00 AM CrossFit
27:39
DUs!!!
2
Cameron
Shepherd
8:30 AM Crossfit
30:16
3
3
Pete
5:00 PM CrossFit
18:26
singles
4
Private
6:00 AM CrossFit
19:06
5
Bryan
Dunbar
7:15 AM CrossFit
20:36
singles
6
Duncan
Emmons
6:00 PM CrossFit
23:48
singles
7
Doug
Davis
12:15 PM CrossFit
24:58
singles
8
Matthew
Emmons
8:30 AM Crossfit
25:37
singles
9
Mark
Richardson
12:15 PM CrossFit
25:53
singles
10
scott
sabina
8:30 AM Crossfit
26:10
singles
11
Brian
Roberts
9:30 AM CrossFit
27:12
DU practice with balls
12
Jon
LeDuc
6:00 AM CrossFit
27:57
singles
13
Dan
Lincoln
6:00 AM CrossFit
28:29
singles
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
19:29
singles
2
Sage
Schoenfeld
5:00 PM CrossFit
21:11
singles, rowing, modified burpees
3
Karin
Thomsen
4:00PM CrossFit
21:51
singles
4
Jordan
Dunbar
8:30 AM Crossfit
21:57
singles
5
courtney
alberts
6:00 AM CrossFit
22:00
singles
6
Hayley
Murphy
12:15 PM CrossFit
22:49
singles
7
Kathy
Griffiths
7:15 AM CrossFit
23:25
singles
8
Kerry
Riefenberg
4:00PM CrossFit
23:37
singles
9
Ruthann
Christensen
4:00PM CrossFit
23:49
singles
10
Katherine
Landrum
6:00 PM CrossFit
24:03
singles
11
Amanda
Spungin
9:30 AM CrossFit
24:23
singles
12
Sarah
Willoughby
5:00 PM CrossFit
24:43
singles
13
Christina
Griggs
8:30 AM Crossfit
24:49
double unders with speed rope
14
MaryBeth
Price
7:15 AM CrossFit
24:58
singles
15
Sarah
Guillaudeu
6:00 AM CrossFit
25:43
singles
16
Ann-Marie
whittington
5:00 PM CrossFit
26:08
singles
17
Charise
Harrington
9:30 AM CrossFit
26:35
singles
18
Angie
O'Keefe
7:15 AM CrossFit
27:40
singles
19
Sunshine
O'Brien
9:30 AM CrossFit
28:29
singles
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