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Components
Goat Day
Bike: Trainer
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
02/24/2022 - 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):
24 (15/9)
Workout
02/24/2022
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.
Goat Day (AMRAP - Reps)
EMOM x 20 (10 Rounds):
Minute 1: Movement 1*
Minute 2: Movement 2*
*Athlete's Choice On Movements
- Pick 2 of your weaker movements.
- Alternate between the 2 stations for 20 minutes.
- Choose your own reps and loading.
- Looking for movement quality over quantity here.
- Score: Enter reps completed each minute for each movement. Record which movements you chose in your notes.
Some Movement Ideas...
- Double Unders
- Toes To Bar
- Cleans or Snatches (From Floor or Hang)
- Burpees (Any Style)
- Handstand Push-Ups
- Handstand Walks
- Overhead Squats
- Muscle-Ups
Bike: Trainer (Calories)
[WARM-UP]
2 Minute Ramp Up From Easy To Moderate Pace
[PRIMER]
1Minute at Fast Pace
1 Minute at Faster Pace
1 Minute Easy Recovery Spin
1 Minute at Faster Pace
1 Minute at Fast Pace
1 Minute Easy Recovery Spin
[MAIN SET]
3 Sets:
1 Minute at Fast Pace
1 Minutes at Easy Pace
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 24, 2022
Male Clients
1
Bryant
Robert
6:00 PM CrossFit
600 Reps
Back squats, front squats, thrusters, box step overs
2
Sylvain
Thibault
6:00 PM CrossFit
350 Reps
DU's, TTB
3
michael
doyle
6:00 PM CrossFit
336 Reps
DU's, Sit ups
4
scott
sabina
8:30 AM Crossfit
289 Reps
94 bench, #115, 184 kipping TTB practice
5
James
Kenney
7:15 AM CrossFit
283 Reps
m&m's, plank with kb, ski
6
justin
pierce
3:30 PM CrossFit
240 Reps
TTB, Sit ups with kb #25, push ups
7
Hadley
Dykes
7:15 AM CrossFit
216 Reps
Snatches
8
Rob
Bush
12:15 PM CrossFit
200 Reps
Front Squats #95, Push ups
9
Adam
Watts
3:30 PM CrossFit
100 Reps
Pull ups, push ups, TTB
9
Shane
Bade
3:30 PM CrossFit
100 Reps
jump rope, power cleans #95, sit ups
10
Luke
Voss
12:15 PM CrossFit
90 Reps
TTB, Hand Stand Hold :30
11
Dan
Meller
12:15 PM CrossFit
81 Reps
Power Snatches, DU
12
Huge’s
Back!
4:45 PM CrossFit
69 Reps
:)
13
Matthew
Emmons
7:15 AM CrossFit
40 Reps
HSPU and DU practice
14
Kevin
Gilbert
9:30 AM CrossFit
30 Reps
Handstand walks, Bar Muscle ups
Female Clients
1
Katie
Seelhoff
3:30 PM CrossFit
210 Reps
hyper reverse #10, TTB, pull ups
2
Teri
Heines
7:15 AM CrossFit
190 Reps
pistol, m&m's, bike
3
Sara
Kenney
7:15 AM CrossFit
157 Reps
sit ups, pull ups on box
4
Dana
Bossert
8:30 AM Crossfit
100 Reps
DU practice, Pull up practice
4
Kathy
Griffiths
8:30 AM Crossfit
100 Reps
cleans, TTB practice
4
Kerry
Riefenberg
9:30 AM CrossFit
100 Reps
m&m's, pull ups with band, L hold
4
Shannon
Mahan
4:45 PM CrossFit
100 Reps
jump rope, ski, hip extensions, hyper reverse
5
Amanda
Spungin
8:30 AM Crossfit
90 Reps
Pistols 40, TTB 50
5
Casey
Bush
12:15 PM CrossFit
90 Reps
Front Squats #55, Push ups
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