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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
9/17 WOD - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (8/8)
Workout
9/17 WOD
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don't wait to be chosen, instead choose. Decisions = Destiny.
Mobility
1 - 2 minutes for each: (20-25 min.)
- puppy pose
- shoulder to floor
- wrist stretches
- couch stretch
- pigeon pose
- butterfly
- pike
- straddle
- kneeling split
Metcon (AMRAP - Rounds and Reps)
Optional Active Recovery (meaning if you're super sore, pass or do easy)
20 min. AMRAP:
- 800m run
- 50' single db OH walking lunge (each arm)
- 30 Abmat sit ups
- 10 strict pull ups
Stimulus:
- This should be completed at a lower end intensity and steady pace.
- Choose a db weight that easily allows for an unbroken lunge walk.
Modify as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 17, 2020
Male Clients
1
Thomas
Walker
6:00 AM CrossFit
2 + 24
#50 DB
2
Darren
Reed
5:30 PM CrossFit
2 + 1
#30 DB
2
David
Spungin
12:15 PM CrossFit
2 + 1
#35 DB
2
Jay
Griggs
8:15 AM CrossFit
2 + 1
3
John
Hays
9:30 AM CrossFit
2 + 91
Bike, modified sit ups, rx PU
4
scott
sabina
8:15 AM CrossFit
2 + 1
5
Bryant
Robert
5:30 PM CrossFit
2 + 0
banded, #20 DB,
6
Dan
Meller
12:15 PM CrossFit
1 + 2
Female Clients
1
Ann-Marie
whittington
5:30 PM CrossFit
2 + 1
Bike, push press
1
Christina
Griggs
8:15 AM CrossFit
2 + 1
1 K bike, #27.5 DB snatches 2 rounds plus 12, kipping PU
1
Vicki
Spicer
8:15 AM CrossFit
2 + 1
1
Whitney
Maibach
6:00 AM CrossFit
2 + 1
banded pu, 12.5 DB
2
Brooke
Bemis
12:15 PM CrossFit
2 + 0
banded, 2 rounds plus 40m run, #25 DB
2
Kathy
Griffiths
8:15 AM CrossFit
2 + 0
2
Peri
Vogl
9:30 AM CrossFit
2 + 0
m&m's, 10lb DB, jumping negative PU
2
Ruthann
Christensen
12:15 PM CrossFit
2 + 0
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