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Components
Double Tabata
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/15/2020 - 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):
18 (7/11)
Workout
10/15/2020
"Don't bunt. Aim out of the ballpark." David Oglivy One of the most dangerous things we can do in life is to dream too small. When we dig to the root of what causes this, we find that it's fear. We can convince ourselves that it's too big of a goal. That it's out of reach. That in and of itself, is the death of the dream. A self-fukfikking prophecy from that point forward as we can't accomplish what we can't believe. So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball overthe fences.
Warm-up
Mobility:
- puppy pose
- shoulder to floor
- wrist stretches
- couch stretch
- pigeon pose
- butterfly
- pike
- straddle stretch
- kneeling split
Double Tabata (AMRAP - Reps)
30 minute EMOM
Double Tabata (:40 on/ :20 off)
minute 1: - Favorite Erg Calories
minute 2: - Russian KB Swings 24/16 (green/yellow)
minute 3: - Wall-Sit with Bicep Curls (30/20)
minute 4: - Double Unders (S: singles)
minute 5: - Weighted AbMat Sit-Ups 45/35 plate
minute 6: - Rest
Work for 5 Rounds For Total Reps
- steady movement
Modifications:
- erg cal: alternating lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 15, 2020
Male Clients
1
Cameron
Shepherd
8:15 AM CrossFit
858 Reps
2
John
O'Keefe
12:15 PM CrossFit
773 Reps
3
David
Spungin
12:15 PM CrossFit
674 Reps
4
Brian
Murphy
6:00 AM CrossFit
1117 Reps
singles, #35, 16 kb, row
5
Bryant
Robert
5:30 PM CrossFit
1091 Reps
6
Sylvain
Thibault
5:30 PM CrossFit
1031 Reps
7
scott
sabina
8:15 AM CrossFit
1020 Reps
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
663 Reps
row
2
Peri
Vogl
12:15 PM CrossFit
623 Reps
3
Beata
Wyatt
9:30 AM CrossFit
599 Reps
4
Amanda
Spungin
9:30 AM CrossFit
581 Reps
Ski
5
Ruthann
Christensen
12:15 PM CrossFit
448 Reps
6
Kathy
Griffiths
8:15 AM CrossFit
1058 Reps
7
Annie
Dougherty
5:30 PM CrossFit
890 Reps
8
Ann-Marie
whittington
5:30 PM CrossFit
790 Reps
9
Christina
Griggs
8:15 AM CrossFit
662 Reps
10
Sage
Schoenfeld
6:00 AM CrossFit
491 Reps
row, lunges
11
Susan
McDonald
6:00 AM CrossFit
488 Reps
bike, lunges, bicep curls, m&m's,
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