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Again and Again
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/14/2020 - 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):
20 (10/10)
Workout
10/14/2020
"There is a reason between listening and waiting for your turn to speak." Simon Sinek Listening is a skill, To not "hear" the words of another, but to truly be in the moment. To listen sincerely. Most listen with the intent to reply. That is, as the other is speaking, they're already formulating what to say next, in these moments, they are no longer listening. We've shifted towards "hearing". In our conversations today, pay close attention to our thoughts as the other is speaking. The intention is this: Listen with the intent to understand, not to reply.
Warm-up
Mobility:
- 2 mins on any erg or a lap
- foam roll calves
- straddle stretch
- butterfly stretch
- Cossack stretch
- 10 pvc pass throughs
- 10 Good Mornings
- 10 light KB swings
Again and Again (Time)
On the 10:00 x 3 rounds
- 400m run
- 20/15 cal row
- 200m plate run 35/15
- 20 goblet squats 24/16 (green/yellow)
Stimulus:
- This cardio heavy WOD has us beginning a new round every 10 minutes
- Complete the listed work and rest with whatever time remains
- New rds begin on the 0:00 - 10:00 - 20:00
- Your score will be a total (so everyone will be in the 20+ timeframe).
Modifications:
RUN
- 25/18 calorie Echo Bike
- 500m ski erg
ROW
- 20/15 Echo Bike
PLATE RUN
- 100m weighted walk
GOBLET SQUAT
- air squat to box, bench or ball
Metcon (No Measure)
Body Armor (time permitting do 1-2 or all 3 giant sets)
- 9 single legged landmine Romanian dl's (each leg)
- 15 db bench press
- 21 two arm tricep db OH extension
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 14, 2020
Male Clients
1
Cameron
Shepherd
12:15 PM CrossFit
24:27
2
Private
6:00 AM CrossFit
24:34
3
Bryan
Dunbar
6:00 AM CrossFit
25:18
4
Matthew
Emmons
8:15 AM CrossFit
25:36
5
Doug
Davis
12:15 PM CrossFit
26:01
6
Dan
Lincoln
6:00 AM CrossFit
27:33
7
Dan
Meller
12:15 PM CrossFit
28:17
8
Gil
Gomez
12:15 PM CrossFit
26:08
Bike, Row, Plate walk, 16kg goblet sq.
9
Chris
Sharber
8:15 AM CrossFit
26:11
rx plate
10
John
Hays
9:30 AM CrossFit
26:34
Run, Bike, 15lb plate, PVC OHS
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
25:18
2
Beata
Wyatt
12:15 PM CrossFit
25:54
3
Karin
Thomsen
4:30 PM CrossFit
26:04
4
Angie
O'Keefe
6:00 AM CrossFit
26:34
5
Christina
Griggs
8:15 AM CrossFit
25:22
scaled
6
kathy
long
8:15 AM CrossFit
26:10
7
Allison
Fletcher
9:30 AM CrossFit
26:42
Ski erg, Row, Ski Erg, 8kg goblet sq.
8
Kathy
Griffiths
8:15 AM CrossFit
27:15
9
Ruthann
Christensen
12:15 PM CrossFit
27:35
12kg goblet sq.
10
Dana
Bossert
8:15 AM CrossFit
27:38
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