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Components
Gymnastics Stamina
"BOOP"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
03/16/2021 - 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):
22 (12/10)
Workout
03/16/2021
A Short Story. One day, a man won a brand new car in the lottery. THrilled, his relatives came to visit and congratulate him. They said, "Isn't it great? You are so lucky!" The man replied, "Maybe." A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, "That was really uynfortunate." Again the man replied, "Maybe." A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. Hi family comes back, saying "Aren't you lucky you weren't at home, and instead here at the hospital." Again the man replied, "Maybe." The man's "maybe" signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving cosciously into allignment with whatever comes his way.
Warm-up
See Coaches Board
Gymnastics Stamina
4 Rounds:
:30s Max Strict Handstand Push-Ups
:30s Max Distance Handstand Walk
:30s Rest
Skip this if you retested 21.1 yesterday
or just check the box for warm up attempts.
"BOOP" (Calories)
AMRAP 14:
Max Calorie Row
Every 2 Minutes (Starting at 0:00):
7 Toes to Bar
7 Push Press
7 Front Squats
MRx 75/55, Rx 95/65, Rx+ 115/85
Threshold
Intention is to complete all sets unbroken
Reduce reps or weight to achieve unbroken sets
Workout will finish on Rower
Score: Row calories accumulated over the 14 minute window.
Smooth pulls on row, quick transitions, unbroken sets.
Metcon (No Measure)
Body Armor
3 Giant Sets:
1:00 Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
Rest as needed between sets
Midline recovery
Picture perfect form
Plank should be in a nice hollow body position
Pull-Aparts-keep shoulders away from ears
Tricp-Elbows tucked in tight and full extension of arms
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 16, 2021
Male Clients
1
Cameron
Shepherd
9:30 AM CrossFit
4 x 88
18 HSPUs, 71 feet
2
Tom
Miller
6:00 AM CrossFit
4 x 78
reps plus feet travelled
3
Private
6:00 AM CrossFit
4 x 65
4
Rob
Bush
7:15 AM CrossFit
4 x 50
16 reps, 34 feet
5
Jeremy
Landrum
5:00 PM CrossFit
4 x 14
6
Darren
Reed
7:15 AM CrossFit
4 x 53
wall walk, 30# strict press
7
Duncan
Emmons
5:00 PM CrossFit
4 x 24
35# db strict press
8
Dan
Lincoln
6:00 AM CrossFit
4 x 23
Box HSPUs
9
Rogers
Franklin
6:00 AM CrossFit
4 x 20
box HSPUs
10
Matthew
Emmons
8:30 AM Crossfit
4 x 12
kipping HSPUs
11
Alexander
Blum
8:30 AM Crossfit
4 x 10
MRx
12
Xavi
Gomez
4:00PM CrossFit
4 x 0
HSPU hold
Female Clients
1
Angie
O'Keefe
7:15 AM CrossFit
4 x 52
15# strict press
2
Kathy
Griffiths
8:30 AM Crossfit
4 x 36
24 kipping HSPUs, 12 feet
3
Zoe
Bergner
9:30 AM CrossFit
4 x 35
HS shoulder taps
4
Hayley
Murphy
9:30 AM CrossFit
4 x 22
55# strict press (22), HS holds
5
Beata
Wyatt
4:00PM CrossFit
4 x 20
strict press 20 db
5
Danielle
Harvey
6:00 AM CrossFit
4 x 20
HSPUs from down dog, HSPU hold
6
Caitlin
Smith
3:00 PM CrossFit
4 x 0
strict presses 35#, HS hold
6
Carly
Pearlman
3:00 PM CrossFit
4 x 0
strict presses 35#, HS hold
6
Carmen
Doyle
4:00PM CrossFit
4 x 0
HS holds
6
Kerry
Riefenberg
4:00PM CrossFit
4 x 0
HSPU holds; walk attempts
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