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Components
Rock it
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
08/04/2022 - 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):
32 (15/17)
Workout
08/04/2022
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again. So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves. Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it. Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or the next plateau to go beyond?
Rock it (Time)
Optional Active Recovery
4 Rounds For Time:
40 Calorie Row
10 Hollow Hold to Supermans
20 Russian Kettlebell Swings
10 KB Goblet Squats
KB-MRx: 35/25, Rx: 53/35
- Long, sweaty active recovery workout.
Listen to your body and choose a weight that you can keep moving with.
- Score: Time
Prep
6 Cal Row
5 Sit-Ups
4 Russian KBS
3 KB Goblet Squats
Modifications
40 CALORIE ROW
- 40 Cal Bike Erg
- 32 Cal Ski, Assault/Echo Bike, or Air Run
- 500m Run
- 40 x 10m Shuttle Runs
RUSSIAN KETTLEBELL SWINGS
- Reduce Loading
- Single Arm Dumbbell Russian Swings
KETTLEBELL GOBLET SQUATS
- Reduce Loading
- Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 04, 2022
Male Clients
1
Jake
Davis
6:00 PM CrossFit
16:49
2
Jon
LeDuc
12:15 PM CrossFit
18:25
3
Andrew
Salamun
3:30 PM CrossFit
18:58
4
Cooper
Perkins
9:30 AM CrossFit
20:02
5
Matthew
Emmons
7:15 AM CrossFit
20:35
6
justin
pierce
3:30 PM CrossFit
21:09
7
Eric
Deacon
9:30 AM CrossFit
22:03
MRX
8
scott
sabina
8:30 AM Crossfit
22:56
9
ed
roy
4:45 PM CrossFit
23:49
MRX
10
Adam
Watts
12:15 PM CrossFit
24:14
11
Dan
Meller
12:15 PM CrossFit
25:33
MRX
12
Michael
Leonard
6:00 PM CrossFit
21:52
13
Ryan
Vogl
3:30 PM CrossFit
23:45
MRX
14
Phillip
Vaccarella
6:00 AM CrossFit
26:44
#20 kb
15
Zeke
Freeman
7:15 AM CrossFit
27:56
#25 kb
Female Clients
1
Katie
Seelhoff
3:30 PM CrossFit
20:04
2
Karin
Thomsen
9:30 AM CrossFit
22:17
MRX
3
Susan
McDonald
4:45 PM CrossFit
23:10
MRX
4
Amanda
Spungin
12:15 PM CrossFit
23:19
5
courtney
alberts
6:00 AM CrossFit
23:40
6
Ruthann
Christensen
12:15 PM CrossFit
24:10
MRX, Run
7
Kathy
Griffiths
8:30 AM Crossfit
24:56
MRX
8
Christina
Griggs
8:30 AM Crossfit
25:03
9
kathy
long
8:30 AM Crossfit
25:20
MRX
10
Nikki
Arnush
6:00 PM CrossFit
25:29
11
Annie
Dougherty
9:30 AM CrossFit
25:40
MRX
12
Teri
Heines
7:15 AM CrossFit
27:34
MRX
13
Shannon
Mahan
12:15 PM CrossFit
24:15
MRX, scaled row
14
Kelly
Burns
8:30 AM Crossfit
24:50
15
Jena
Long
8:30 AM Crossfit
25:25
MRX
16
Sara
Kenney
7:15 AM CrossFit
25:53
#15kb
17
Audrey
Kenney
3:30 PM CrossFit
26:17
#18 kb
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