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Components
"Not Again"
"Up In The Air"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/11/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 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):
23 (13/10)
Workout
06/11/2021
“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault Are we sailing North on purpose, or is it because the wind is taking us that way? Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want. When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Warm-up
See Coaches Board
"Not Again" (Time)
10 rounds for time of:
3 clean and jerks
3 bar-facing burpees
Barbell -MRx: 95/55, Rx: 115/75, Rx+: 135 / 95 lb
"Up In The Air" (Time)
On the 4:00 x 5 Rounds
5 Chest To Bar
10 Dumbbell Front-Rack Lunge (each leg)
100 Double Unders
Dumbbells -MRx: 30/15, Rx: 40/25, Rx+: 50 / 35 lb
Stimulus
- Score will be our slowest round.
- The Chest To Bars and the front rack lunges are the more important parts of this, so if you haven't completed the double unders at the 4 minute mark, stop and rest for the remainder of the round.
- 10 lunges on each leg (20 total per round)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 11, 2021
Male Clients
1
Gil
Gomez
4:45 PM CrossFit
9:37
2
Luke
Voss
12:15 PM CrossFit
6:10
3
Bryan
Dunbar
6:00 AM CrossFit
6:53
4
Kalen
Vespoli
12:15 PM CrossFit
7:02
5
Michael
Sevilla
7:15 AM CrossFit
8:16
MRx weight
6
Matthew
Emmons
7:15 AM CrossFit
9:32
115lb
7
David
Spungin
4:45 PM CrossFit
10:31
8
Duncan
Emmons
4:45 PM CrossFit
6:31
mrx
9
John
O'Keefe
4:45 PM CrossFit
7:04
cleans and burps RX
10
Xavi
Gomez
4:45 PM CrossFit
7:28
11
Ryan
Vogl
6:00 AM CrossFit
7:53
MRx
12
Dan
Lincoln
6:00 AM CrossFit
8:45
13
Dan
Meller
6:00 AM CrossFit
10:07
MRx
Female Clients
1
Brooke
Bemis
4:45 PM CrossFit
6:00
2
Jordan
Dunbar
6:00 AM CrossFit
8:42
3
Kathy
Griffiths
7:15 AM CrossFit
8:48
4
Peri
Vogl
6:00 AM CrossFit
9:28
#65
5
Angie
O'Keefe
7:15 AM CrossFit
10:41
6
Vicki
Spicer
8:30 AM Crossfit
7:52
45lb bar
7
Ruthann
Christensen
12:15 PM CrossFit
8:28
45#
8
Amanda
Spungin
12:15 PM CrossFit
8:51
MRx
9
Dana
Bossert
8:30 AM Crossfit
10:00
15lb bar, mod burpees
10
Allison
Marti
8:30 AM Crossfit
10:22
55lb
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