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Components
"Power Play"
"Hollow Shamrock"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
03/17/2021 - 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):
37 (14/23)
Workout
03/17/2021
“Don’t wait for your turn. It’s always your turn.” - Seth Godin The perfect moment will never come. We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows. It starts with awareness. Being conscious that this “resistance” is self-driven. It ends with action, as it is indeed your turn.
Warm-up
See Coaches Board
"Power Play" (AMRAP - Rounds and Reps)
AMRAP 7
1 Power Clean
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
Add 1 Power Clean per round
MRx 105/65, Rx 135/85,
Rx+ 155/105
Threshold
Looking for moderate load on BB. Something we could cycle for 15+ reps unbroken.
Score: rounds and reps. If you complete round 10 of cleans and get 4 cleans in round 11, your score would be 10 + 4.
Keep arms and breath as relaxed as possible in DU's
Quick singles or small set on bb are the way to go.
"Hollow Shamrock" (Time)
2 Rounds (time)
17 Hollow Rocks with Med Ball
20 M&M's
30 Abmat Sit-Ups
60 Mountain Climbers
20 Reverse Crunches
30 Russian Twists
60 Flutter Kicks
17 Hollow Rocks with Med Ball
Med Ball: MRx: 10/6, Rx: 14/12, Rx+: 20/14
KB: 16k/20lbs
Work on form and controlled movements.
Steady pace.
* No Shenanigans! You must wear green blokes!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
7 + 2
2
John
O'Keefe
5:00 PM CrossFit
6 + 8
3
David
Spungin
5:00 PM CrossFit
5 + 0
4
Michael
Sevilla
12:15 PM CrossFit
7 + 8
5
Rob
Bush
6:00 AM CrossFit
7 + 1
6
Doug
Davis
12:15 PM CrossFit
7 + 0
7
Private
6:00 AM CrossFit
6 + 20
8
scott
sabina
8:30 AM Crossfit
8 + 3
MRx weight, single
9
Darren
Reed
4:00PM CrossFit
8 + 0
MRx
10
Gil
Gomez
5:00 PM CrossFit
7 + 25
Rx weight singles
11
Matthew
Emmons
8:30 AM Crossfit
7 + 4
Rx, singles
12
Ryan
Vogl
4:00PM CrossFit
7 + 1
13
Jeremy
Landrum
6:00 PM CrossFit
6 + 4
MRx weight du's
14
Rogers
Franklin
6:00 AM CrossFit
5 + 15
Female Clients
1
Brooke
Bemis
4:00PM CrossFit
7 + 0
2
Christina
Griggs
7:15 AM CrossFit
6 + 7
3
Angie
O'Keefe
6:00 AM CrossFit
6 + 2
4
Jordan
Dunbar
8:30 AM Crossfit
5 + 6
5
Peri
Vogl
7:15 AM CrossFit
5 + 5
6
Beata
Wyatt
12:15 PM CrossFit
4 + 7
7
Sarah
Guillaudeu
6:00 AM CrossFit
4 + 2
8
Kerry
Riefenberg
4:00PM CrossFit
9 + 5
#55
9
Bella
Vogl
5:00 PM CrossFit
8 + 9
#35 singles
10
Karin
Thomsen
6:00 PM CrossFit
8 + 2
MRx singles
10
Vicki
Spicer
8:30 AM Crossfit
8 + 2
11
Annie
Dougherty
4:00PM CrossFit
8 + 1
#55
12
Sage
Schoenfeld
4:00PM CrossFit
7 + 14
13
Teri
Heines
9:30 AM CrossFit
7 + 8
MRx weight
14
Kathy
Griffiths
8:30 AM Crossfit
7 + 7
MRx weight, singles
14
kathy
long
8:30 AM Crossfit
7 + 7
15
Gina
Steadman
12:15 PM CrossFit
7 + 4
MRx weight, Singles
15
Ruthann
Christensen
12:15 PM CrossFit
7 + 4
MRx weight, Singles
16
Sadie
O'Keefe
5:00 PM CrossFit
7 + 2
#35 singles
17
Katherine
Landrum
6:00 PM CrossFit
6 + 12
18
Tegan
Stanbach
7:15 AM CrossFit
6 + 5
19
Shannon
Mahan
12:15 PM CrossFit
6 + 3
35lbs, singles
20
Danielle
Harvey
6:00 AM CrossFit
3 + 15
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