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Components
Elevated
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
09/29/2022 - 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):
35 (19/16)
Workout
09/29/2022
“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.
Elevated (Time)
For Time:
200 Meter Ski
1/.8 KM Bike
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
20 Single Dumbbell Box Step-Ups
10 Devils Press
1/.8 KM Bike Erg
200 Meter Ski
Dumbbells: MRx: 30/15, Rx: 40/25, Rx: 50/35
Box: (24"/20")
- Conditioning Category: Active Recovery
- Athletes can choose their level intensity here based on how they are feeling today.
- Use 1 dumbbell for the box step-ups (hold dumbbell however). Use 2 dumbbells for the devils press.
- For the box step-ups, it's 20 reps TOTAL (not each leg).
- Score: Total Time
Prep
20 M Ski
5 Cal Bike
5 Box Step-Ups
5 Cal Bike
5 Box Step-Ups
5 Burpees
Modifications
Reduce distances or reps and weights.
Devils press can do renegade rows or plank hold. 1:00 plank = 10 Devils press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 29, 2022
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
14:22
2
James
Kenney
6:00 AM CrossFit
12:54
MRX
3
justin
pierce
12:15 PM CrossFit
13:03
4
Luke
Voss
12:15 PM CrossFit
14:14
5
Matthew
Emmons
7:15 AM CrossFit
14:30
MRx weight
6
John
O'Keefe
12:15 PM CrossFit
14:45
MRx 30#
7
Steve
Mollen
6:00 AM CrossFit
23:24
MRx
8
3
Pete
4:45 PM CrossFit
11:15
9
Greg
Tampa
3:30 PM CrossFit
12:15
40lb DB for step-ups, 17.5lb DBs for DP
10
Bryant
Robert
6:00 PM CrossFit
12:18
11
Brandon
Hill
12:15 PM CrossFit
12:39
20#
12
Luke
Drew
4:45 PM CrossFit
13:04
13
Jim
Anderson
4:45 PM CrossFit
13:23
14
Mark
Richardson
4:45 PM CrossFit
13:46
15
michael
doyle
6:00 PM CrossFit
13:57
16
Dan
Meller
12:15 PM CrossFit
14:22
25#
17
Ryan
Privette
12:15 PM CrossFit
14:52
MRx 30#
18
Brandon
McCarthy
6:00 AM CrossFit
16:30
19
Eric
Deacon
9:30 AM CrossFit
18:47
35#
Female Clients
1
Charlotte
Vigeant
8:30 AM Crossfit
11:50
2
Trysta
Wedding
8:30 AM Crossfit
13:05
3
Jordan
Dunbar
8:30 AM Crossfit
12:45
4
Amanda
Spungin
8:30 AM Crossfit
14:53
5
Teri
Heines
6:00 AM CrossFit
16:33
1 km on bike, MRX
6
Casey
Bush
8:30 AM Crossfit
12:00
7
Carmen
Doyle
6:00 PM CrossFit
12:55
8
kathy
long
8:30 AM Crossfit
13:10
9
Kathy
Griffiths
8:30 AM Crossfit
13:15
10
Mikyla
Young-Bayless
6:00 AM CrossFit
13:57
11
Christina
Mauro
4:45 PM CrossFit
14:09
12
Hallie
Ward
3:30 PM CrossFit
15:08
13
Peri
Vogl
7:15 AM CrossFit
15:41
10lbs dbells
14
Katherine
Kane
6:00 AM CrossFit
15:46
15
Sara
Kenney
6:00 AM CrossFit
16:00
16
Sarah
Grundemann
6:00 AM CrossFit
16:30
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