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Components
4th down
Hanging midline
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
1/27/2021 - 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):
36 (14/22)
Workout
1/27/2021
"Remember there's no such thing as a small act of kindness. Every act creates a ripple with no logical end." Scott Adams How does an echo start? With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds; doubling and tripling, sesveral times over. Before we know it. It's impossible to ignore. It's called the "cjanging of the echos," and it starts with a single tiny noise. The misnomer is that a big life shift requires the loudness to turn heads at the start. Not true. What is important here isn't the decibel, or the magnitudes, but the intention. Disciplined intention is everything. And we need to start....
Warm-up
See Coach's board.
4th down (AMRAP - Rounds and Reps)
3 four minute AMRAPs
1st AMRAP:
- 24/18 calorie row
- 24 single dumbbell alternating power snatches
- 24 thrusters
4 minute rest
2nd AMRAP:
- 18/14 calorie row
- 18 single dumbbell alternating power snatches
- 18 thrusters
4 minute rest
3rd AMRAP:
- 12/9 calorie row
- 12 single dumbbell alternating power snatch
- 12 thrusters
dumbbell: MRx: 30/15 , Rx: 40/25 , Rx+: 50/35 (except for huge)
barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55
- dumbbell weight is light enough to do 30+ reps when fresh
- thruster weight is also light enough to do 30+ reps unbroken when fresh
- score is total of all three rounds and reps
Hanging midline (AMRAP - Reps)
4 rounds:
- :20s max hanging flutter kicks
- :10s rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 27, 2021
Male Clients
1
3
Pete
6:00 PM CrossFit
3 + 31
2
John
O'Keefe
5:00 PM CrossFit
2 + 77
3
Bryan
Dunbar
6:00 AM CrossFit
4 + 14
4
Private
6:00 AM CrossFit
3 + 119
5
Rob
Bush
6:00 AM CrossFit
3 + 34
6
Jon
LeDuc
6:00 AM CrossFit
3 + 33
7
Matthew
Emmons
8:30 AM Crossfit
3 + 15
8
Gil
Gomez
4:00PM CrossFit
3 + 13
9
Xavi
Gomez
4:00PM CrossFit
4 + 9
10
Keith
Davis
6:00 PM CrossFit
3 + 34
11
Brandon
McCarthy
12:15 PM CrossFit
3 + 26
MRx weights
12
Doug
Davis
12:15 PM CrossFit
3 + 9
MRx weights
13
Brian
Roberts
12:15 PM CrossFit
3 + 3
MRx weights
14
Frank
Stanbach
6:00 PM CrossFit
1 + 84
Female Clients
1
Brooke
Bemis
4:00PM CrossFit
4 + 11
2
Jordan
Dunbar
8:30 AM Crossfit
4 + 15
3
Karin
Thomsen
6:00 PM CrossFit
3 + 38
MRx
4
Kathy
Griffiths
8:30 AM Crossfit
3 + 27
MRx
4
kathy
long
8:30 AM Crossfit
3 + 27
MRx
5
Christina
Griggs
8:30 AM Crossfit
3 + 24
5
Vicki
Spicer
8:30 AM Crossfit
3 + 24
MRx
6
Peri
Vogl
7:15 AM CrossFit
3 + 19
7
Shannon
Mahan
12:15 PM CrossFit
3 + 5
MRx weights
8
Ruthann
Christensen
12:15 PM CrossFit
3 + 0
MRx weights
9
Beata
Wyatt
4:00PM CrossFit
2 + 94
10
Kerry
Riefenberg
4:00PM CrossFit
2 + 88
11
Sarah
Guillaudeu
6:00 AM CrossFit
2 + 79
12
Angie
O'Keefe
6:00 AM CrossFit
2 + 76
13
alexandra
tunney
5:00 PM CrossFit
2 + 64
14
Carmen
Doyle
6:00 PM CrossFit
2 + 57
15
courtney
alberts
6:00 AM CrossFit
4 + 16
MRx
16
Susan
McDonald
4:00PM CrossFit
3 + 35
17
Kelly
Burns
9:30 AM CrossFit
3 + 30
15lbs dbell, 15lbs bbell
18
Dana
Bossert
8:30 AM Crossfit
3 + 15
modified
19
Caitlin
Smith
5:00 PM CrossFit
2 + 71
20
Nicole
Van Volkinburg
9:30 AM CrossFit
2 + 32
15lbs dbell, 25lbs bbell
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