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Components
Metcon
Upper body Stamina
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
7/2/2021 - 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):
28 (17/11)
Workout
7/2/2021
"If you fight for your limitations, you get to keep them." Jim Kwik Our harshest critic is between our ears. We've all been there, telling ourselves we suck. That we're simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can also be our most powerful ally. Let's leverage those thoughts to our best advantage.
Warm-up
See coach's board.
Metcon (AMRAP - Rounds and Reps)
Wall to Wall
15 min AMRAP of:
- 30 du's (S: 60 singles), 100m run (50m walk)
- 10 wall balls 20/14
- 30 du's, 100m run
- 20 wall balls
- 30 du's, 100m run
- 30 wall balls
Add 10 wall balls per round
- focus on full depth in those wall balls!
Upper body Stamina (Time)
3 rds of:
- 21/15 calorie ski erg
- 15 chest 2 bar pull-ups
- 9 bench presses MRx: 95/65, Rx: 115/85, Rx+: 135/95
Rest 2 minutes between rounds
- enter total time including rests.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 02, 2021
Male Clients
1
Kevin
Gilbert
9:30 AM CrossFit
5 + 61
2
Cameron
Shepherd
7:15 AM CrossFit
5 + 36
3
Alex
Kersis
4:45 PM CrossFit
4 + 65
4
Michael
Sevilla
7:15 AM CrossFit
4 + 41
5
David
Spungin
4:45 PM CrossFit
4 + 3
6
Brent
Barkman
7:15 AM CrossFit
3 + 40
7
John
Hays
9:30 AM CrossFit
5 + 61
singles, #14
7
Jon
LeDuc
9:30 AM CrossFit
5 + 61
singles #20 wb
8
Duncan
Emmons
8:30 AM Crossfit
5 + 0
#20 wb
9
Matthew
Emmons
8:30 AM Crossfit
4 + 101
#20 wb
10
scott
sabina
8:30 AM Crossfit
4 + 98
#20 wb
11
Dan
Lincoln
6:00 AM CrossFit
4 + 62
singles
12
Ryan
Vogl
3:30 PM CrossFit
4 + 60
Rx weight singles
13
Jim
Anderson
3:30 PM CrossFit
4 + 3
14
Steve
Mollen
6:00 AM CrossFit
3 + 75
singles
15
Darren
Reed
12:15 PM CrossFit
0 + 0
Rx wallball; singles
15
Doug
Davis
12:15 PM CrossFit
0 + 0
14# wallball; DUs
Female Clients
1
Brooke
Bemis
4:45 PM CrossFit
5 + 21
2
Charlotte
Vigeant
9:30 AM CrossFit
4 + 60
3
Angie
O'Keefe
6:00 AM CrossFit
4 + 31
4
Peri
Vogl
9:30 AM CrossFit
4 + 15
5
Vicki
Spicer
7:15 AM CrossFit
5 + 31
6
Amanda
Spungin
8:30 AM Crossfit
5 + 0
7
Teri
Heines
7:15 AM CrossFit
4 + 79
8
Kathy
Griffiths
8:30 AM Crossfit
4 + 76
#10 wb
9
Dana
Bossert
8:30 AM Crossfit
4 + 75
10
Kelly
Burns
3:30 PM CrossFit
4 + 15
11
Belinda
Aber
9:30 AM CrossFit
3 + 0
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