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Components
Thrusters
Fran
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
02/14/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 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):
33 (18/15)
Workout
02/14/2022
“I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it. Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real. Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Thrusters (3 Rounds for weight)
A) Build to Heavy Set of 7
B) Build to Heavy Set of 5
C) Build to Heavy Set of 3
- All sets will begin with the barbell on the floor.
- Athletes may squat clean into their first rep.
- Rest as needed between sets/attempts.
- Athletes may have unlimited attempts at each set.
- Enter your heaviest successful set of 7, 5, and 3 thrusters.
Prep
10 Empty Barbell Thrusters
7 Light Barbell Thrusters
Then...
Build in sets of 3-5 reps until you are ready to attempt your heavy set of 7.
Modifications
- Front Squat
- Sub Dumbbells
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CONDITIONING CATEGORY: Sprint
THRUSTERS: Around 50-60% of your heavy set of 3 in the previous piece.
PULL-UPS: Should be able to complete 15+ reps unbroken when fresh to perform WOD as Rx.
SCORE: Total time.
- Biggest focus is holding on for big sets of thrusters. 1-2 sets in round 1, 1-2 sets in round 2, and 1-2 sets in round 3.
- Break the pull-ups as much as needed in order to stick to barbell sets.
Prep
3-2-1:
Thrusters
Pull-Ups
Modifications
THRUSTERS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells
PULL-UPS
- Reduce Reps
- Strict Pull-Ups
- Banded Pull-Ups
- Sub Alternating Double Dumbbell Plank Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 14, 2022
Male Clients
1
Luke
Voss
12:15 PM CrossFit
495 Total lbs
2
Kevin
Gilbert
9:30 AM CrossFit
470 Total lbs
3
Bryan
Dunbar
6:00 AM CrossFit
465 Total lbs
4
John
Wedding
8:30 AM Crossfit
445 Total lbs
5
Cameron
Shepherd
12:15 PM CrossFit
435 Total lbs
5
Chad
TeBeest
7:15 AM CrossFit
435 Total lbs
5
Jay
Griggs
8:30 AM Crossfit
435 Total lbs
6
Rob
Bush
8:30 AM Crossfit
420 Total lbs
7
Jon
LeDuc
3:30 PM CrossFit
405 Total lbs
8
justin
pierce
3:30 PM CrossFit
375 Total lbs
9
Matthew
Emmons
7:15 AM CrossFit
350 Total lbs
10
Mark
Richardson
12:15 PM CrossFit
345 Total lbs
11
Steve
Mollen
6:00 AM CrossFit
330 Total lbs
12
Darren
Reed
4:45 PM CrossFit
315 Total lbs
12
Sylvain
Thibault
6:00 PM CrossFit
315 Total lbs
13
James
Kenney
7:15 AM CrossFit
265 Total lbs
14
Dan
Meller
12:15 PM CrossFit
235 Total lbs
15
Christian
Solomine
4:45 PM CrossFit
105 Total lbs
Female Clients
1
Trysta
Wedding
8:30 AM Crossfit
295 Total lbs
2
Christina
Griggs
6:00 PM CrossFit
275 Total lbs
3
Charlotte
Vigeant
9:30 AM CrossFit
265 Total lbs
4
Brooke
Bemis
4:45 PM CrossFit
255 Total lbs
5
courtney
alberts
9:30 AM CrossFit
250 Total lbs
6
Angie
O'Keefe
7:15 AM CrossFit
240 Total lbs
7
Beata
Wyatt
4:45 PM CrossFit
225 Total lbs
8
Heather
O’Leary
9:30 AM CrossFit
215 Total lbs
9
Kathy
Griffiths
7:15 AM CrossFit
195 Total lbs
9
Zoe
Bergner
8:30 AM Crossfit
195 Total lbs
10
Amanda
Spungin
9:30 AM CrossFit
190 Total lbs
11
Gina
Steadman
12:15 PM CrossFit
170 Total lbs
12
Audrey
Kenney
7:15 AM CrossFit
75 Total lbs
12
Sarah
Truitt
4:45 PM CrossFit
75 Total lbs
13
Katie
Seelhoff
3:30 PM CrossFit
265 Total lbs
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