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Components
Cho to-go
Body Armor Finisher
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/20/2021 - 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):
40 (21/19)
Workout
1/20/2021
"I attribute my success to this - I never gave or took, any excuse." Florence Nightingale The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is "out of my control." That this was a fluke, or a chance event, and there's nothing I could do differently next time. On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It's solely so that we can open our vision on where to go next. To see the lesson in front of us. Excuses are contagious, and horribly damaging. Let's take the opposite road, as growth begins with responsibility.
Warm-up
See Coach's board.
Cho to-go (AMRAP - Rounds and Reps)
5 min AMRAP of:
- 40/30 cal row
- 20 box jump overs (step ups) 24/20
-AMRAP of Macho man
MRx: 115/85, Rx: 135/95, Rx+: 155/105
Rest 5 minutes
5 min AMRAP of:
- 30/24 cal row
- 15 box jump overs
- AMRAP of Macho man
Rest 5 minutes
5 min AMRAP of:
- 20/15 cal row
- 10 box jump overs
- AMRAP of Macho man
1 rd of Macho man is:
- 3 power cleans
- 3 front squats
- 3 push jerks
SCORE IS RDS & REPS OF MACHO MAN
- pick a weight you can cycle 15+ times unbroken
- go steady on the row and box jump overs
- go right to the barbell, before you think you are ready!
Body Armor Finisher (Time)
3 giant sets of:
- 25 M&M's
- 10 db bench press 55/25
- max strict pull-ups
Rest 1 minute between sets
- total strict pull ups will go in the comment box
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
John
O'Keefe
4:00PM CrossFit
5 + 3
2
David
Spungin
3:00 PM CrossFit
4 + 5
3
3
Pete
3:00 PM CrossFit
10 + 3
MRx
4
Kevin
Gilbert
9:30 AM CrossFit
9 + 3
5
Bryan
Dunbar
6:00 AM CrossFit
8 + 0
6
Rob
Bush
7:15 AM CrossFit
7 + 3
7
Private
6:00 AM CrossFit
6 + 8
8
Gil
Gomez
4:00PM CrossFit
5 + 6
MRx
9
Matthew
Emmons
8:30 AM Crossfit
4 + 7
10
michael
doyle
6:00 PM CrossFit
11 + 4
injury modified
11
Darren
Reed
5:00 PM CrossFit
10 + 5
12
Jay
Griggs
9:30 AM CrossFit
10 + 3
95lbs
13
Brian
Roberts
12:15 PM CrossFit
10 + 0
95lbs
14
Sylvain
Thibault
5:00 PM CrossFit
8 + 2
15
Doug
Davis
12:15 PM CrossFit
8 + 0
115lbs
16
Duncan
Emmons
6:00 PM CrossFit
7 + 4
17
Zach
Wyatt
3:00 PM CrossFit
7 + 0
18
Keith
Davis
5:00 PM CrossFit
6 + 8
19
Jon
LeDuc
6:00 AM CrossFit
6 + 6
95
20
Frank
Stanbach
6:00 PM CrossFit
5 + 1
21
Brandon
McCarthy
6:00 PM CrossFit
4 + 5
Female Clients
1
Peri
Vogl
7:15 AM CrossFit
4 + 3
mrx
2
Beata
Wyatt
3:00 PM CrossFit
2 + 3
cramped up
3
Karin
Thomsen
6:00 PM CrossFit
17 + 6
4
Sadie
O'Keefe
4:00PM CrossFit
15 + 0
5
Kathy
Griffiths
8:30 AM Crossfit
13 + 7
6
kathy
long
8:30 AM Crossfit
12 + 1
7
Carmen
Doyle
6:00 PM CrossFit
11 + 5
8
Kerry
Riefenberg
4:00PM CrossFit
11 + 3
#65
9
Brooke
Bemis
4:00PM CrossFit
10 + 4
MRx
10
Vicki
Spicer
8:30 AM Crossfit
10 + 2
11
Ann-Marie
whittington
5:00 PM CrossFit
9 + 0
12
Ruthann
Christensen
12:15 PM CrossFit
8 + 9
35lbs
13
Gina
Steadman
12:15 PM CrossFit
8 + 5
55lbs
14
Jordan
Dunbar
9:30 AM CrossFit
8 + 1
85lbs
15
Dana
Bossert
8:30 AM Crossfit
7 + 3
16
Sarah
Guillaudeu
6:00 AM CrossFit
6 + 7
mrx
17
Charise
Harrington
8:30 AM Crossfit
4 + 3
18
Angie
O'Keefe
6:00 AM CrossFit
3 + 10
mrx
19
Shannon
Mahan
9:30 AM CrossFit
2 + 0
55lbs, 16" box
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