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Components
Grace
Long Conditioning
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/10/2022 - 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):
36 (21/15)
Workout
05/10/2022
“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous? If kindness is contagious, we just need to start the chain.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
- Conditioning Category: Grindy Sprint
- Loading should not exceed 70% or your 1RM clean & Jerk.
- Score: Total time.
- There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.
Options To Consider:
- All singles
- Knock out a set of 10+ reps then drop to singles
- Alternate between touch and go sets of 3-5 & 3-5 singles
- Sets of 3-5
- Sets of 10
PREP
5 Reps @ Empty Barbell
5 Reps @ Light Weight
5 Reps @ Workout Weight
MODIFICATIONS
CLEAN & JERKS
- Reduce Loading
- Sub Dumbbells
Long Conditioning (Time)
Long Conditioning
Every 3 Minutes Until 200/150 Calories:
300 Meter Run
Max Calorie Row
Time Cap: 30 Minutes
- Every 3 minutes complete a 300m run followed by a max calorie row. The workout is complete when you've completed the 200/150 calories or when you hit the 30 minute time cap.
- You may want to record your calories each round as the monitor may turn off while you are out on the run.
- Stop rowing 10-15 seconds before the next 3 minute interval begins so you have time to record where you are at.
- Score: Total time it takes to complete the 200/150 calorie row. If capped, add 1 second for every missed calorie.
PREP
200m Easy Jog
6 Cal Row
100m Moderate Jog
3 Cal Row
MODIFICATIONS
300 METER RUN
- Reduce Distance
- 400m Row
- 300m Ski
- .8km Bike
200/150 CALORIE ROW
- Reduce Cals
- 200/150 Cal Bike Erg
- 200/150 Cal Ski, Assault Bike, Echo Bike, or Air Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 10, 2022
Male Clients
1
John
Wedding
3:30 PM CrossFit
2:53
2
Cameron
Shepherd
12:15 PM CrossFit
3:54
3
Jon
LeDuc
8:30 AM Crossfit
4:21
135#
4
Chris
Bowen
12:15 PM CrossFit
4:34
5
Rob
Bush
7:15 AM CrossFit
7:39
6
Sylvain
Thibault
6:00 PM CrossFit
2:23
7
John
O'Keefe
12:15 PM CrossFit
2:43
95#
8
Private
6:00 PM CrossFit
3:06
8
Michael
Leonard
6:00 PM CrossFit
3:06
65
9
Shane
Bade
6:00 PM CrossFit
3:20
65
10
Dan
Meller
12:15 PM CrossFit
4:01
11
Keith
Davis
4:45 PM CrossFit
4:02
12
Mark
Richardson
12:15 PM CrossFit
4:21
13
scott
sabina
8:30 AM Crossfit
4:33
105#
14
Frank
Stanbach
6:00 PM CrossFit
4:45
15
Kevin
Garner
6:00 AM CrossFit
4:52
95#
16
Adam
Watts
3:30 PM CrossFit
5:30
17
Darren
Reed
4:45 PM CrossFit
5:42
18
Steve
Mollen
6:00 AM CrossFit
5:59
85#
19
Josh
Biller
6:00 AM CrossFit
6:55
95#
20
James
Kenney
6:00 AM CrossFit
0:00
95#
Female Clients
1
Peri
Vogl
6:00 PM CrossFit
2:47
snatches
2
jessie
schiavone
6:00 PM CrossFit
2:51
3
Kelsey
Walker
4:45 PM CrossFit
3:20
45#
4
Christina
Griggs
8:30 AM Crossfit
3:23
65#
4
Erica
Thibault
6:00 PM CrossFit
3:23
5
Kaci
Quizon
6:00 AM CrossFit
3:31
55#
6
Amanda
Spungin
8:30 AM Crossfit
3:36
65#
7
Teri
Heines
8:30 AM Crossfit
3:59
55#
8
Heather
Meyers
8:30 AM Crossfit
4:00
35#
9
Ruthann
Christensen
12:15 PM CrossFit
4:24
10
Zoe
Bergner
8:30 AM Crossfit
4:46
65#
11
Angie
O'Keefe
6:00 AM CrossFit
4:59
75#
12
Tina
Chen
3:30 PM CrossFit
5:09
13
Kathy
Griffiths
7:15 AM CrossFit
5:42
65#
14
Sara
Kenney
7:15 AM CrossFit
7:17
45#
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