Show Workout in Full Screen
Auto Scroll Page
Components
A light at the end of ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/22/2021 - 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):
42 (18/24)
Workout
1/22/2021
"Live life on purpose." Simon Sinek As simple as this sounds, every action we take in our lives should have a clear and defined purpose. As an analogy, let's use money. When we spend money, there's a reason. Food for tonight's dinner, a new pair of shoes, gasoline, etc. It's very easy to justify. We would never throw our money into the wind. Yet,... we can often find ourselves doing just that with our time. Unlike money, which can cycle back around on that next paycheck, we don't get restocked on time. Be it a morbid thought, we know our days here are unlimited; time is our most precious, irreplaceable resource. As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at "years-end-summary," when our time comes: let's be proud about how we chose to spend those resources. We only get one chance to do so.
Warm-up
See Coach's board
A light at the end of the tunnel (Time)
30-25-20-15-10 each of:
- ski erg calories
- kettlebell swings 24/16 (green/yellow)
- abmat situps Rx+: GHD
directly into:
- 150 single KB OH alternating stationary lunge (75 each leg)
- try to complete the KB swings and sit ups in no more than 2 sets.
- sub: front rack or reduced weight for the OH lunges
Metcon (No Measure)
3 giant sets of:
- 20s single arm row static hold (each arm)
- 14 single legged Romanian KB deadlifts (7 each)
- 14 single arm KB Arnold presses (7 each)
- yes, we are going to try a "no measure" movement again.
- this is for quality of movement
- choose a difficulty level that allows us to complete the entire giant set with NMT 2 breaks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 22, 2021
Male Clients
1
3
Pete
5:00 PM CrossFit
30:06
2
Kevin
Gilbert
9:30 AM CrossFit
32:45
3
Cameron
Shepherd
7:15 AM CrossFit
32:59
4
Bryan
Dunbar
6:00 AM CrossFit
33:40
75 lunges (I did 150, believe me!)
5
John
O'Keefe
5:00 PM CrossFit
44:50
6
David
Spungin
4:00PM CrossFit
36:36
7
Michael
Sevilla
5:00 PM CrossFit
24:25
8
Rob
Bush
12:15 PM CrossFit
26:45
#16kg KB
9
Sylvain
Thibault
6:00 PM CrossFit
27:52
All Rx except lunges
10
Brian
Murphy
6:00 AM CrossFit
28:00
75 lunges
10
Frank
Stanbach
5:00 PM CrossFit
28:00
11
Darren
Reed
4:00PM CrossFit
28:44
12
Brandon
McCarthy
6:00 PM CrossFit
29:25
13
Jay
Griggs
8:30 AM Crossfit
31:00
Rx+, Front rack lunges
14
michael
doyle
6:00 PM CrossFit
31:10
15
Jon
LeDuc
7:15 AM CrossFit
31:50
1/2 GHD, RX weight, mixed KB
16
Private
6:00 AM CrossFit
34:50
17
Dan
Lincoln
6:00 AM CrossFit
38:58
Female Clients
1
Brooke
Bemis
5:00 PM CrossFit
26:08
2
Carrie
Crofton
4:00PM CrossFit
28:04
1/2 GHD
3
Beata
Wyatt
6:00 PM CrossFit
30:42
4
Jordan
Dunbar
9:30 AM CrossFit
30:46
5
Amanda
Spungin
12:15 PM CrossFit
33:10
6
Christina
Griggs
8:30 AM Crossfit
36:03
7
Hayley
Murphy
8:30 AM Crossfit
20:45
8
Katie
Seelhoff
5:00 PM CrossFit
24:32
#20
9
Jami
Cheateaux
8:30 AM Crossfit
26:18
Rx everything, front rack reverse lunges
10
alexandra
tunney
5:00 PM CrossFit
26:20
11
Karin
Thomsen
4:00PM CrossFit
27:35
12
Michelle
Cohen
9:30 AM CrossFit
28:00
Air Squats
13
courtney
alberts
6:00 AM CrossFit
29:09
13
Dana
Bossert
8:30 AM Crossfit
29:09
14
kathy
long
8:30 AM Crossfit
30:22
15
Vicki
Spicer
8:30 AM Crossfit
31:19
10 front rack
16
Carmen
Doyle
6:00 PM CrossFit
31:33
17
Sunshine
O'Brien
9:30 AM CrossFit
32:05
#10 OH
18
Ruthann
Christensen
9:30 AM CrossFit
32:16
19
Anabelle
Wyatt
6:00 PM CrossFit
32:30
20
Peri
Vogl
7:15 AM CrossFit
32:48
rx everything, #20 OH lunges
21
Kathy
Griffiths
7:15 AM CrossFit
33:41
1/2 GHD,
22
Angie
O'Keefe
6:00 AM CrossFit
37:31
Rx everything, #20 OH lunges
23
Sarah
Guillaudeu
6:00 AM CrossFit
41:10
rx everything, front rack lunges
Loading...
Powered By Wodify