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Components
Bench Press
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):
20 (11/9)
Workout
Thursday
“There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you. What makes you, you? Comment below.
Strength
Bench Press (5x3 (Two weight changes allowed))
Bench Press
Metcon
Metcon (AMRAP - Reps)
30 Minutes of Single Unders
Every 5 Minutes:
5 Strict Pull-ups
10 Push-ups
15 Russian Kettlebell Swings (53/35)
Score is the total number of jump ropes completed
Consider the following variations for the upper body movements
Push-ups:
Reduce Reps
Hands on Box or Bench
Knee Push-ups
Strict Pull-ups:
Reduce Reps
Banded Strict Pull-ups
Ring Rows
-The workout begins on the jump ropes
-Every 5 minutes, you'll stop and complete 1 round of 5-10-15
-Choose variations that allow you to complete each movement unbroken
-Rounds begin on the 5:00 - 10:00 - 15:00 - 20:00 - 25:00
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 20, 2020
Male Clients
1
3
Pete
5:30 PM CrossFit
1 x 3 @ 255 lbs
1
Luke
Cowden
5:30 PM CrossFit
1 x 3 @ 255 lbs
2
Brian
Johnson
5:30 PM CrossFit
1 x 3 @ 245 lbs
3
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 215 lbs
4
Matthew
Emmons
3:30 PM CrossFit
1 x 3 @ 185 lbs
5
John
Hays
9:30 AM CrossFit
1 x 3 @ 175 lbs
6
Bryant
Robert
5:30 PM CrossFit
1 x 3 @ 145 lbs
6
Dan
Meller
12:15 PM CrossFit
1 x 3 @ 145 lbs
6
paul
lacjak
4:30 PM CrossFit
1 x 3 @ 145 lbs
7
Doug
Kittelsen
8:15 AM CrossFit
1 x 3 @ 135 lbs
7
Trevor
Henderson
6:00 AM CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Sarah
Willoughby
5:30 PM CrossFit
1 x 3 @ 110 lbs
2
Maya
Gonzales
6:00 AM CrossFit
1 x 3 @ 105 lbs
2
Peri
Vogl
9:30 AM CrossFit
1 x 3 @ 105 lbs
3
Ann-Marie
whittington
5:30 PM CrossFit
1 x 3 @ 95 lbs
4
Jami
Cheateaux
8:15 AM CrossFit
1 x 3 @ 85 lbs
5
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 75 lbs
6
Beata
Wyatt
4:30 PM CrossFit
1 x 3 @ 70 lbs
6
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 70 lbs
7
Hallie
Ward
4:30 PM CrossFit
1 x 3 @ 45 lbs
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