Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Thursday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (17/19)
Workout
Thursday
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen. Choose. Decisions = Destiny.
Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Metcon
Metcon (Time)
21-15-9-15-21:
Calorie Row
Russian Kettlebell Swings (24/16)
Push-ups
STIMULUS
-The goal of this Optional Active Recovery piece is simply to move around and break a sweat
-Once you finish the middle round of 9, you'll make your way back up to 15 and 21 at each movement
-Choose a weight for the kettlebell swings that you won't have to break more than once during any set
-Choose a push-up variation that allows you to complete at least sets of 5 during the workout
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 30, 2020
Male Clients
1
3
Pete
5:30 PM CrossFit
10:06
2
Sylvain
Thibault
5:30 PM CrossFit
10:10
3
Private
6:00 AM CrossFit
10:22
4
Jay
Griggs
8:15 AM CrossFit
11:12
5
Matthew
Emmons
8:15 AM CrossFit
13:00
6
Mark
Richardson
12:15 PM CrossFit
13:30
7
Michael
Leonard
5:30 PM CrossFit
13:50
8
Cornell
Marshall
9:30 AM CrossFit
16:30
9
John
Hays
9:30 AM CrossFit
16:32
10
David
Spungin
12:15 PM CrossFit
16:55
11
Dan
Meller
12:15 PM CrossFit
19:01
12
Ryan
Vogl
12:15 PM CrossFit
22:56
Took the "active recovery pace" option. Lol
13
Tanner
Bogardus
6:00 AM CrossFit
11:30
14
Trevor
Henderson
6:00 AM CrossFit
11:57
15
Keith
Davis
5:30 PM CrossFit
16:00
16
Bryan
Petti
4:30 PM CrossFit
16:33
17
Dan
Lincoln
6:00 AM CrossFit
16:42
Female Clients
1
Jami
Cheateaux
8:15 AM CrossFit
14:20
dead lift 85
2
Maya
Gonzales
6:00 AM CrossFit
15:43
3
Christina
Griggs
5:30 PM CrossFit
16:14
4
MaryBeth
Price
8:15 AM CrossFit
16:23
5
Carmen
Doyle
5:30 PM CrossFit
16:41
6
Kerry
Riefenberg
3:30 PM CrossFit
16:44
7
Teri
Heines
8:15 AM CrossFit
17:22
8
Beata
Wyatt
8:15 AM CrossFit
17:48
9
Amanda
Spungin
9:30 AM CrossFit
19:56
10
Angie
O'Keefe
9:30 AM CrossFit
21:47
11
Karin
Thomsen
4:30 PM CrossFit
13:15
12
kathy
long
8:15 AM CrossFit
15:00
13
Kate
Gates
4:30 PM CrossFit
15:13
14
Annie
Dougherty
5:30 PM CrossFit
16:05
15
Allison
Fletcher
8:15 AM CrossFit
16:25
16
Peri
Vogl
9:30 AM CrossFit
16:38
17
Ann-Marie
whittington
5:30 PM CrossFit
16:41
18
Ruthann
Christensen
9:30 AM CrossFit
17:20
19
Dana
Bossert
8:15 AM CrossFit
18:10
Loading...
Powered By Wodify