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Components
"Toe Works"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/14/2022 - 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):
25 (13/12)
Workout
07/14/2022
“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
"Toe Works" (5 Rounds for reps)
5 Rounds x AMRAP 4:
30/20 Calorie Bike Erg
20 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 1 Minute Between Rounds.
- Longer, sweaty workout for our active recovery day.
- Every 10m shuttle = 1 rep.
- Each AMRAP begins on the bike. After the bike, complete 30 shuttle runs. After the shuttle runs, complete as many toes to bar as possible. Break as needed on the toes to bar.
- Score: Enter number of TTB reps completed each AMRAP. Overall score will be the sum total.
Prep
10/8 Cal Bike
10 Shuttle Runs
5 Toes To Bar
Modifications
30/20 CALORIE BIKE ERG
- Reduce Calories
- 30/20 Cal Row
- 20/15 Cal Ski, Assault or Echo Bike, or Air Run
30 x 10 METER SHUTTLE RUNS
- Reduce Reps
- 30/20 Cal Row
- 20/15 Cal Ski, Assault or Echo Bike, or Air Run
TOES TO BAR
- Toes To As High As Possible
- Knees To Chest
- Sit-Ups
- Weighted Sit-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 14, 2022
Male Clients
1
justin
pierce
4:45 PM CrossFit
62 Total Reps
2
Duncan
Emmons
9:30 AM CrossFit
57 Total Reps
3
Eric
Deacon
9:30 AM CrossFit
44 Total Reps
4
Matthew
Emmons
7:15 AM CrossFit
41 Total Reps
5
Jackson
Kenney
4:45 PM CrossFit
25 Total Reps
6
David
Spungin
4:45 PM CrossFit
16 Total Reps
7
Private
6:00 PM CrossFit
93 Total Reps
8
sam
beldock
8:30 AM Crossfit
79 Total Reps
Knee Ups
9
scott
sabina
8:30 AM Crossfit
56 Total Reps
Modified Cal on bike
10
michael
doyle
4:45 PM CrossFit
51 Total Reps
11
Dan
Lincoln
6:00 AM CrossFit
26 Total Reps
20 cal on bike, toe ups
12
Dan
Meller
12:15 PM CrossFit
23 Total Reps
VUps
12
Matt
Versaggi
6:00 PM CrossFit
23 Total Reps
Female Clients
1
Charlotte
Vigeant
8:30 AM Crossfit
64 Total Reps
2
Nikki
Arnush
6:00 PM CrossFit
63 Total Reps
3
Amanda
Spungin
8:30 AM Crossfit
49 Total Reps
4
Karin
Thomsen
12:15 PM CrossFit
71 Total Reps
Knee ups
5
Kathy
Griffiths
8:30 AM Crossfit
68 Total Reps
Row, knee ups
5
kathy
long
8:30 AM Crossfit
68 Total Reps
Run and VUps
6
Dana
Bossert
8:30 AM Crossfit
55 Total Reps
VUps, Row
7
Audrey
Kenney
9:30 AM CrossFit
39 Total Reps
Knee ups, 15 Cal bike for 2 rounds
7
Lauren
Connor
6:00 PM CrossFit
39 Total Reps
8
Paige
Miller
4:45 PM CrossFit
25 Total Reps
9
Peri
Vogl
6:00 AM CrossFit
20 Total Reps
20 cal first round, 15 cal last 4 rounds, TTB
9
Teri
Heines
8:30 AM Crossfit
20 Total Reps
15 Cal on bike
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