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Components
Back Squat
"10-dinitus"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/05/2022 - 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):
33 (14/19)
Workout
07/05/2022
“You make a living with what you get. You make a life with what you give.” - Winston Churchill Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good. Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous? If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.
Back Squat
Back Squat
Back Squat
For Total Load:
5 Sets of 3
- The idea here is to complete heavier loads across all sets.
- Score: Enter heaviest set of 3. Enter all 5 sets in notes.
"10-dinitus" (Calories)
"10-dinitis"
On the 2:00 x 10 Rounds:
15 Wallballs 20/14
15 GHD Sit-ups
Max Calorie Row
WB-MRx 14/10, Rx 20/14
Plate-MRx: 35/25 AbMat SitUps
*Score: Total Calories
- Conditioning Category: Grindy Threshold
- Wallballs: Completed in 1-2 sets in less than 45 seconds.
- GHDSU: Completed in less than 45 seconds.
- Row: Athletes should have at least 30 seconds on the rower each round.
- We need to make quick work of the wallballs. Push for bigger sets here.
- Settle into a steady pace on the GHD's. They don't need to be fast but try to avoid stopping on these.
- Aim to row the same number of cals each round.
- There is no programmed rest here. You'll move right from the rower, back to the wallballs. Focus on fast transitions and maximizing every second within each window.
Prep
5 Wallballs
5 GHDSU
5 Cal Row
Modifications
WALLBALLS
- Reduce Loading/Target Height
- Single Dumbbell Thrusters
GHDSU
- Reduce Reps
- Reduce Height
- Weighted Sit-Ups
- Sit-Ups
ROW
- Max Cals On Any Machine
- Max 10m Shuttle Runs
- Max Box Jumps (No Rebounding)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 05, 2022
Male Clients
1
John
Wedding
12:15 PM CrossFit
1 x 3 @ 325 lbs
2
Tim
Childers
12:15 PM CrossFit
1 x 3 @ 300 lbs
3
Private
6:00 PM CrossFit
1 x 3 @ 265 lbs
4
Andrew
Salamun
4:45 PM CrossFit
1 x 3 @ 255 lbs
5
Mark
Richardson
12:15 PM CrossFit
1 x 3 @ 245 lbs
6
scott
sabina
8:30 AM Crossfit
1 x 3 @ 225 lbs
7
Joel
Quizon
12:15 PM CrossFit
1 x 3 @ 215 lbs
185, 205, 215, 215
8
Darren
Reed
12:15 PM CrossFit
1 x 3 @ 195 lbs
9
Matthew
Emmons
7:15 AM CrossFit
1 x 3 @ 190 lbs
10
Matt
Versaggi
4:45 PM CrossFit
1 x 3 @ 155 lbs
11
Chris
Bowen
4:45 PM CrossFit
1 x 3 @ 135 lbs
12
ed
roy
4:45 PM CrossFit
1 x 3 @ 115 lbs
12
Keith
Davis
6:00 AM CrossFit
1 x 3 @ 115 lbs
13
Chase
Meyers
8:30 AM Crossfit
1 x 3 @ 95 lbs
Female Clients
1
Katie
Seelhoff
3:30 PM CrossFit
1 x 3 @ 185 lbs
2
Trysta
Wedding
12:15 PM CrossFit
1 x 3 @ 180 lbs
3
Sarah
Willoughby
8:30 AM Crossfit
1 x 3 @ 155 lbs
4
Charlotte
Vigeant
8:30 AM Crossfit
1 x 3 @ 135 lbs
ALL THE WAY DOWN BABY
4
Christina
Griggs
6:00 PM CrossFit
1 x 3 @ 135 lbs
4
courtney
alberts
6:00 AM CrossFit
1 x 3 @ 135 lbs
5
Karin
Thomsen
12:15 PM CrossFit
1 x 3 @ 120 lbs
115,105, 85 ,65
6
Beata
Wyatt
4:45 PM CrossFit
1 x 3 @ 115 lbs
6
Teri
Heines
7:15 AM CrossFit
1 x 3 @ 115 lbs
6
Thereasa
Lundy
6:00 PM CrossFit
1 x 3 @ 115 lbs
75, 85, 95, 105
6
Tiffany
Behr
12:15 PM CrossFit
1 x 3 @ 115 lbs
65, 95, 95, 110
7
Kathy
Griffiths
7:15 AM CrossFit
1 x 3 @ 110 lbs
8
Shannon
Mahan
4:45 PM CrossFit
1 x 3 @ 105 lbs
9
Heather
Meyers
8:30 AM Crossfit
1 x 3 @ 95 lbs
9
Ruthann
Christensen
12:15 PM CrossFit
1 x 3 @ 95 lbs
65, 85, 85, 85
9
Susan
McDonald
3:30 PM CrossFit
1 x 3 @ 95 lbs
10
Lauren
Connor
4:45 PM CrossFit
1 x 3 @ 85 lbs
11
kathy
long
7:15 AM CrossFit
1 x 3 @ 65 lbs
working on PT
12
Belinda
Aber
3:30 PM CrossFit
1 x 3 @ 35 lbs
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