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Components
Quicksand
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/10/2021 - 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):
27 (9/18)
Workout
3/10/2021
"If you aren't going all the way, why go at all?" Joe Namath The most powerful force in the world is our full commitment. The "man-on-fire" mentality. Unyeilding is the opposite. It's one of the most dangerous things we can live with. If we are going to fall flat on our face in something, then we are going to fall flat on our face. All too often we can't control that outcome. If the ocean water is cold, whether we go in slow or fast, it's not going to matter. It's going to be really freaking cold. So we have two options. Let's burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don't just flirt with the idea of doing something, we go all in. When we go to work, we show up to put in a championship performance. When we have family over for dinner, we show up to put in a championship performance. when we go to the gym to train ourselves, we show up to put in a championship performance!
Warm-up
See Coach's board.
Take 10 minutes to warm up properly
Quicksand (Calories)
5 rds:
3 min AMRAP of:
- 12 single dumbbell box step-ups 24/20
- 8 burpee box jump overs
- max calorie Echo bike
MRx:15/10, Rx: 25/20, Rx+: 50/35
Rest 1 min. between rds
- this is a sprint
- choose a db you feel comfortable going for unbroken sets
- db can be rested wherever you like
- score is total calories for all 5 rds
- with only a 1 min rest be careful not to spill all your energy too early
- a good goal is to try to get an extra calorie each rd.
Roll & Stretch
- plenty of time left in class to properly roll and stretch - especially if you are going to participate in the Open!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 10, 2021
Male Clients
1
3
Pete
4:00PM CrossFit
118 Calories
2
Rob
Bush
7:15 AM CrossFit
112 Calories
3
Jon
LeDuc
7:15 AM CrossFit
96 Calories
4
Jay
Griggs
8:30 AM Crossfit
125 Calories
5
Duncan
Emmons
12:15 PM CrossFit
106 Calories
6
Matthew
Emmons
8:30 AM Crossfit
88 Calories
7
Rogers
Franklin
6:00 AM CrossFit
62 Calories
Modified burpees,
8
scott
sabina
8:30 AM Crossfit
49 Calories
just arms on bike
9
Frank
Stanbach
6:00 PM CrossFit
28 Calories
Female Clients
1
Brooke
Bemis
3:00 PM CrossFit
89 Calories
2
Jordan
Dunbar
8:30 AM Crossfit
79 Calories
3
Karin
Thomsen
6:00 PM CrossFit
85 Calories
MRx
4
Christina
Griggs
7:15 AM CrossFit
76 Calories
4
Kerry
Riefenberg
4:00PM CrossFit
76 Calories
5
Gina
Steadman
12:15 PM CrossFit
71 Calories
6
Amanda
Spungin
12:15 PM CrossFit
68 Calories
7
Ruthann
Christensen
12:15 PM CrossFit
52 Calories
8
Angie
O'Keefe
6:00 AM CrossFit
46 Calories
9
alexandra
tunney
5:00 PM CrossFit
20 Calories
10
Vicki
Spicer
8:30 AM Crossfit
92 Calories
11
Tegan
Stanbach
7:15 AM CrossFit
80 Calories
12
Dana
Bossert
8:30 AM Crossfit
77 Calories
13
Kelly
Burns
5:00 PM CrossFit
75 Calories
14
Danielle
Harvey
6:00 AM CrossFit
66 Calories
half burpees, 16 inch box
15
Diane
Dulany
6:00 PM CrossFit
36 Calories
15
Shannon
Mahan
8:30 AM Crossfit
36 Calories
16
Kathy
Griffiths
8:30 AM Crossfit
35 Calories
MRx weight
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