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Components
"Who-Ville"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/23/2022 - 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):
30 (12/18)
Workout
06/23/2022
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In the “Cone of Learning” (Edgar Dale), we learn: 10% of what we read. 20% of what we hear. 30% of what we see. 50% of what we hear and see. 70% of what we say and write. 90% of what we actually participate in. Information without application, is knowledge. Information with application, is wisdom.
"Who-Ville" (Calories)
"Who-ville"
On the 2:00 x 10 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score: Total Calories
- Flow: Athletes will complete 5 strict pull-ups, 10 air squats, and 15 sit-ups every 2:00 minutes. In the remaining time of each 2:00 window, athletes will accumulate as many calories as possible on the rower.
Prep
10 Scap Retractions
5 Kip Swings
5 Strict Pull-Ups
5 Air Squats
5 Abmat Sit-Ups
5 Cal Row
Modification
STRICT PULL-UPS
- Reduce Reps
- Banded
- Ring Rows
ROW
- Any Other Machine
- 10m Shuttle Runs
- Burpees
Mobility
THURSDAY 30 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
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=mWLIEPuSokw
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=Fd4rzAi_e_o
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=CLYDhA-z9SI
https://www.youtube.com/watch?v=_FtsS6CKby0
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 23, 2022
Male Clients
1
Adam
Watts
12:15 PM CrossFit
107 Calories
2
Private
6:00 PM CrossFit
105 Calories
3
Matthew
Emmons
6:00 AM CrossFit
88 Calories
4
Darren
Reed
4:45 PM CrossFit
129 Calories
kipping pu
5
Michael
Sevilla
4:45 PM CrossFit
119 Calories
kipping pu
6
Christian
Solomine
4:45 PM CrossFit
106 Calories
Jumping pu
7
James
Kenney
6:00 AM CrossFit
88 Calories
banded up
8
sam
beldock
7:15 AM CrossFit
81 Calories
banded
9
Chase
Meyers
8:30 AM Crossfit
74 Calories
banded
10
Private
6:00 AM CrossFit
73 Calories
11
Keith
Davis
4:45 PM CrossFit
50 Calories
banded pu
12
Mark
Richardson
12:15 PM CrossFit
46 Calories
Female Clients
1
Katie
Seelhoff
12:15 PM CrossFit
95 Calories
2
Brooke
Bemis
12:15 PM CrossFit
55 Calories
3
Christina
Griggs
4:45 PM CrossFit
32 Calories
4
Karin
Thomsen
6:00 PM CrossFit
107 Calories
Banded
5
kathy
long
8:30 AM Crossfit
92 Calories
banded
6
Heather
Meyers
8:30 AM Crossfit
90 Calories
banded
7
Sarah
Willoughby
7:15 AM CrossFit
87 Calories
Banded
8
Kathy
Griffiths
8:30 AM Crossfit
86 Calories
banded
9
Beata
Wyatt
4:45 PM CrossFit
85 Calories
banded pu
10
Christina
Crane
6:00 AM CrossFit
70 Calories
some strict, banded pu
10
Shannon
Mahan
6:00 PM CrossFit
70 Calories
banded
11
Teri
Heines
7:15 AM CrossFit
67 Calories
jumping
12
Christina
Mauro
6:00 PM CrossFit
60 Calories
banded
13
Allison
Fletcher
7:15 AM CrossFit
54 Calories
banded
14
Dana
Bossert
8:30 AM Crossfit
53 Calories
jumping
15
Peri
Vogl
9:30 AM CrossFit
52 Calories
banded
16
Sara
Kenney
6:00 AM CrossFit
40 Calories
banded pu
17
Jennifer
DiCarlo
9:30 AM CrossFit
30 Calories
aussies
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