Show Workout in Full Screen
Auto Scroll Page
Components
One at a time
Barbell cycling complex
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/4/2021 - 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):
30 (14/16)
Workout
3/4/2021
"Stay committed to your decisions, but stay flexible to your approach." Tony Robbins We can't always see what is ahead on the windy road. We don't know if there will be a lightening storm, a massive oak tree blocking us, or maybe it's road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time. Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind. It's not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedication to the "what" we're after, but flexible in the how.
Warm-up
See Coach's board.
One at a time (Time)
1 rd for time:
- 30 burpee box jump overs 24/20
- 30 power cleans
- 30 burpee box jump overs
barbell:
MRx: 115/85, Rx: 135/95, Rx+: 155/105
- Choose a strategy that allows you to keep moving throughout the WOD with a little left over for the final set of burpees.
Barbell cycling complex
on the 1:30 x 5 sets
- 30 double unders (60 singles)
- 9 deadlifts
- 6 hang power cleans
- 3 push jerks
- complete this with purpose after the lead in conditioning WOD
- build to a moderately heavy complex
- all % based on 1RM C&J
set 1 - 50%
set 2 - 55%
set 3 - 60%
sets 4/5 - 60-70%
- use one bar for all movements
- score is based on the final weight used for the last three push jerks (last set).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 05, 2021
Male Clients
1
3
Pete
5:00 PM CrossFit
11:32
2
John
O'Keefe
5:00 PM CrossFit
13:42
3
Sylvain
Thibault
6:00 PM CrossFit
11:34
MRx
4
Gil
Gomez
5:00 PM CrossFit
13:08
MRx
5
Chad
TeBeest
6:00 AM CrossFit
13:20
6
Matthew
Emmons
8:30 AM Crossfit
14:29
MRx
7
Brandon
McCarthy
6:00 PM CrossFit
7:46
8
Duncan
Emmons
5:00 PM CrossFit
10:18
#115
9
Michael
Sevilla
5:00 PM CrossFit
10:31
#115
10
Jay
Griggs
8:30 AM Crossfit
11:10
MRx
11
Mark
Richardson
12:15 PM CrossFit
13:24
MRx
12
Brian
Roberts
9:30 AM CrossFit
14:30
#115, modified burpees
13
Dan
Lincoln
6:00 AM CrossFit
15:21
#45
14
Jeremy
Landrum
9:30 AM CrossFit
15:58
MRx
Female Clients
1
Brooke
Bemis
4:00PM CrossFit
9:38
2
Jordan
Dunbar
8:30 AM Crossfit
12:38
3
Vicki
Spicer
8:30 AM Crossfit
8:02
#35
4
Jenn
Hisle
5:00 PM CrossFit
8:25
5
Kathy
Griffiths
8:30 AM Crossfit
8:35
#35
6
Tegan
Stanbach
7:15 AM CrossFit
9:52
#65
7
Dana
Bossert
8:30 AM Crossfit
10:37
#35
8
Diane
Dulany
5:00 PM CrossFit
10:45
9
Kelly
Burns
3:00 PM CrossFit
10:57
10
Christina
Griggs
7:15 AM CrossFit
11:08
MRx
11
courtney
alberts
6:00 AM CrossFit
11:13
#65
12
Ruthann
Christensen
3:00 PM CrossFit
12:14
13
Zoe
Bergner
9:30 AM CrossFit
13:04
#65
14
Nicole
Van Volkinburg
9:30 AM CrossFit
13:50
#55
15
Amanda
Spungin
9:30 AM CrossFit
14:15
#65
16
Angie
O'Keefe
6:00 AM CrossFit
16:30
#85
Loading...
Powered By Wodify