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Components
Gymnastics Conditioning
Uplifting
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/26/2021 - 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):
37 (19/18)
Workout
1/26/2021
"Champions don't blame the tools they've been given. Champions sharpen them." Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn't matter where you started, or even where you've been. All that matters is two questions: Where do you want to go? and How hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work. Never whine. Never complain. Never make excuses.
Warm-up
See Coach's board.
Gymnastics Conditioning
6 minute AMRAP:
- 1 strict chest 2 bar pull-up
- 2 strict handstand push-ups
- 2 strict chest 2 bar pull-ups
- 4 strict handstand push-ups
continue to add (1) strict C2B pull-up & (2) strict HSPU's each round until the time cap is reached.
- for ease of scoring, count the number of sets you get into, if you do not complete a set, still count the set you started.
Uplifting (AMRAP - Rounds and Reps)
Ascending ladder for 10 minutes
- 3 box jump overs 24/20
- 3 toes 2 bar
- 3 push jerks (from floor)
- 3 chest 2 bar pull ups
then 6's, 9's, 12's, etc until the time cap is reached
MRx: 115/65, Rx: 135/95, Rx+: 155/105
- chose a weight you can cycle for 21+ unbroken reps.
- rounds increase by 3 reps for each movement with each new round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 26, 2021
Male Clients
1
Jay
Griggs
9:30 AM CrossFit
4 x 9
1
John
O'Keefe
4:00PM CrossFit
5 x 9
2
Kevin
Gilbert
9:30 AM CrossFit
4 x 8
3
3
Pete
5:00 PM CrossFit
6 x 4
3
Rob
Bush
7:15 AM CrossFit
4 x 4
4
David
Spungin
12:15 PM CrossFit
4 x 3
5
Bryan
Dunbar
12:15 PM CrossFit
5 x 1
6
Adam
Van Volkinburg
8:30 AM Crossfit
5 x 15
box PUs, banded PUs
7
Chad
TeBeest
6:00 AM CrossFit
5 x 12
HSPU to ab mat
8
Darren
Reed
9:30 AM CrossFit
6 x 9
25# DB strict press, strict PUs
9
Ryan
Vogl
12:15 PM CrossFit
5 x 6
35# db strict press
10
Duncan
Emmons
5:00 PM CrossFit
5 x 5
35# db strict press, strict PUs
10
Sylvain
Thibault
6:00 PM CrossFit
5 x 5
strict C2B, 25# db strict press
11
Brian
Roberts
3:00 PM CrossFit
6 x 3
MRx weight strict press, banded PUs
11
Doug
Davis
12:15 PM CrossFit
4 x 3
kipping PUs, HPSUs
12
Brian
Murphy
6:00 AM CrossFit
5 x 1
HSPU to ab mat
13
Dan
Lincoln
9:30 AM CrossFit
6 x 0
15# db strict press, banded PUs
13
Jon
LeDuc
6:00 AM CrossFit
5 x 0
HSPU to ab mat; strict PUs
13
Matthew
Emmons
8:30 AM Crossfit
4 x 0
kipping HSPUs, kipping C2B
Female Clients
1
Sarah
Willoughby
5:00 PM CrossFit
4 x 14
HSPU pulses, banded PUs
2
Erica
Thibault
6:00 PM CrossFit
8 x 11
15# strict press, 35# inverted row
3
Amanda
Spungin
12:15 PM CrossFit
3 x 10
kipping HSPUs, kipping PUs
3
Charise
Harrington
4:00PM CrossFit
4 x 10
box HSPUs, banded and reverse PUs
3
Ruthann
Christensen
4:00PM CrossFit
5 x 10
HSPUs to 2 ab mats, banded PUs
3
Sadie
O'Keefe
4:00PM CrossFit
5 x 10
box HSPUs, reverse PUs
4
Ann-Marie
whittington
8:30 AM Crossfit
4 x 9
box PUs, banded PUs
4
Kerry
Riefenberg
4:00PM CrossFit
5 x 9
HSPUs to 2 ab mats, banded PUs
5
Nicole
Van Volkinburg
8:30 AM Crossfit
5 x 8
box PUs, banded PUs
6
Karin
Thomsen
6:00 PM CrossFit
5 x 7
36# strict press, banded PUs
7
Kathy
Griffiths
7:15 AM CrossFit
5 x 6
strict press 35#, banded PUs
8
Caitlin
Smith
5:00 PM CrossFit
6 x 4
35# strict press, banded PUs
9
Brooke
Bemis
12:15 PM CrossFit
4 x 3
Strict C2B, box HSPUs
9
Sarah
Guillaudeu
6:00 AM CrossFit
6 x 3
inverted row
10
Hayley
Murphy
3:00 PM CrossFit
6 x 1
55/45# strict press, banded PUs
11
Angie
O'Keefe
6:00 AM CrossFit
5 x 0
Box HSPU, pike PUs
11
Jordan
Dunbar
8:30 AM Crossfit
6 x 0
kipping HSPUs, kipping C2B
11
Sage
Schoenfeld
5:00 PM CrossFit
7 x 0
35# strict press, ring PUs
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