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Components
"Repititon"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/16/2022 - 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):
31 (17/14)
Workout
06/16/2022
"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise. What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us, where our discipline can see the temptations for what they are, and make the right decision. This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success. What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
"Repititon" (AMRAP - Reps)
5 Rounds For Reps
400 Meter Ski
Max Unbroken Toes to Bar
400 Meter Run
Max Unbroken Dumbbell Bench Press
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
- Long, sweaty grind for our active recovery day.
- Athletes can hang on the bar as long as they'd like. As soon as the feet hit the ground, the set is complete.
- Athletes can pause in at the top or in the bottom of their dumbbell bench. As soon as the dumbbells touch the floor, the set is complete.
- Score: Enter total toes to bar reps as well as total bench press reps. Overall score will be the sum total.
Prep
1:00 Ski
10 Scap Retractions
10 Kip Swings
5 Knees To Chest
3 Toes To Bar
:30 Ski
10 Push-Ups
5 Light Dumbbell Bench Presses
5 Workout Weight Dumbbell Bench Presses
Modifcations
400 METER SKI
- 500m Row
- 400m Run
- 1,000m Bike
TOES TO BAR
- Toes To As High As Possible
- Knees To Chest
- Hollow Rocks
DUMBBELL BENCH
- Sub Barbell
- Single Dumbbell
Mobility
UPPER BODY
1. Child’s Pose
2. Shoulder to Floor
3. Wrist Stretches
4. Laying Front Rack Stretch
5. Down Dog
LOWER BODY
1. Couch Stretch
2. Pigeon Pose
3. Standing Forward Fold
4. Spiderman Hold
5. Frog Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 16, 2022
Male Clients
1
Sylvain
Thibault
6:00 PM CrossFit
150 Reps
38:45
2
scott
sabina
8:30 AM Crossfit
139 Reps
33:35
3
justin
pierce
12:15 PM CrossFit
129 Reps
#60 db
4
John
O'Keefe
3:30 PM CrossFit
125 Reps
Ski and Bike
5
Adam
Watts
12:15 PM CrossFit
117 Reps
6
Luke
Voss
4:45 PM CrossFit
111 Reps
39:20
7
Matthew
Emmons
6:00 AM CrossFit
100 Reps
29:45
8
Private
6:00 PM CrossFit
301 Reps
9
Bryant
Robert
3:30 PM CrossFit
200 Reps
knee ups, #25 db, 38:20
10
Keith
Davis
4:45 PM CrossFit
195 Reps
11
Eric
Deacon
9:30 AM CrossFit
175 Reps
#30, knee ups
12
Gil
Gomez
12:15 PM CrossFit
165 Reps
#40 db
13
James
Kenney
7:15 AM CrossFit
150 Reps
35:28, Ski and Bike, Knee ups, #30 db
14
michael
doyle
4:45 PM CrossFit
140 Reps
MRX, knee ups, ski and bike
15
Christian
Solomine
4:45 PM CrossFit
129 Reps
#40 db, knee ups, Ski and Bike
16
Kevin
Garner
6:00 AM CrossFit
87 Reps
Knee ups, #35db, 28:08
17
Xavi
Gomez
12:15 PM CrossFit
82 Reps
Female Clients
1
Charlotte
Vigeant
8:30 AM Crossfit
120 Reps
32:31
2
Katie
Seelhoff
12:15 PM CrossFit
105 Reps
3
Carmen
Doyle
8:30 AM Crossfit
131 Reps
31:30, #17.5
4
Teri
Heines
7:15 AM CrossFit
125 Reps
#20 db, 36:35
5
Sara
Kenney
7:15 AM CrossFit
207 Reps
Ski and Bike, Knee ups, #8db, 34:245
6
Amanda
Spungin
8:30 AM Crossfit
125 Reps
30:04, #25
7
Heather
Meyers
8:30 AM Crossfit
119 Reps
34:34
8
Kathy
Griffiths
8:30 AM Crossfit
118 Reps
9
Ruthann
Christensen
12:15 PM CrossFit
111 Reps
10
kathy
long
8:30 AM Crossfit
109 Reps
11
Karin
Thomsen
12:15 PM CrossFit
105 Reps
12
Mikyla
Young-Bayless
7:15 AM CrossFit
100 Reps
34:20 Knee ups, #15 db
12
Peri
Vogl
9:30 AM CrossFit
100 Reps
31:29, #10db, knee ups
13
Allison
Fletcher
12:15 PM CrossFit
63 Reps
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