Show Workout in Full Screen
Auto Scroll Page
Components
Good & Plenty
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
40 (22/18)
Workout
Monday
Metcon
Good & Plenty (Time)
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24"/20") MRx= Step-ups
MKVEMENT PREP
Timed Practice Round:
250 Meter Row
6 Burpee Pull-ups
11 Box Jumps
*This is about half the reps you'll complete each round within the workout. This will give us an idea of how long each round will take.
MODIFICATIONS
500 METER ROW
- 400m Run
- 400m Ski
- 1000m Bike
- 30 x 10m Shuttles
- 300m Air Run
BURPEE PULL-UPS
- Reduce Reps
- 12 Burpees + 12 Banded Pull-Ups
- 12 Double Dumbbell Burpee Power Cleans
BOX JUMPS
- Reduce Reps
- Reduce Height
- Step-Ups
- Squat Jumps
- CONDITIONING CATEGORY: Threshold
- ROW: 2:30 or less.
- BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.
- BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.
- SCORE: Time
- Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let's aim to stay at our 5 second slower than our 2k pace.
- Steady pace on the burpee pull-ups and box jumps.
- Aim to increase your intensity with each round.
Core Conditioning
EMOM 12:
Min 1: 15 V-ups
Min 2: 15 Hollow Body Rocks
Min 3: 45 second front Plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 18, 2021
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
17:56
2
Kevin
Gilbert
12:15 PM CrossFit
19:46
3
Jay
Griggs
8:30 AM Crossfit
19:55
4
Luke
Voss
3:30 PM CrossFit
21:23
5
Sylvain
Thibault
6:00 PM CrossFit
21:30
6
Jon
LeDuc
9:30 AM CrossFit
21:37
7
Doug
Davis
12:15 PM CrossFit
22:58
8
Matthew
Emmons
7:15 AM CrossFit
23:01
9
Bryan
Dunbar
6:00 AM CrossFit
23:12
10
Chad
TeBeest
6:00 AM CrossFit
24:17
11
Mark
Richardson
12:15 PM CrossFit
24:35
12
James
Blake
6:00 AM CrossFit
25:01
13
Dan
Meller
12:15 PM CrossFit
27:46
14
David
Spungin
4:45 PM CrossFit
27:53
15
Ryan
Vogl
3:30 PM CrossFit
18:15
16
Bryant
Robert
6:00 PM CrossFit
20:24
17
michael
doyle
6:00 PM CrossFit
23:09
18
Frank
Stanbach
6:00 PM CrossFit
24:00
19
Keith
Davis
6:00 PM CrossFit
24:25
20
Zach
Newland
12:15 PM CrossFit
26:54
21
Dan
Lincoln
6:00 AM CrossFit
28:12
Run, banded pu, step ups
22
Steve
Mollen
3:30 PM CrossFit
29:05
Female Clients
1
jessie
schiavone
4:45 PM CrossFit
20:12
2
Jordan
Dunbar
8:30 AM Crossfit
21:22
3
Maya
Gonzales
9:30 AM CrossFit
21:25
4
courtney
alberts
9:30 AM CrossFit
21:33
5
Amanda
Spungin
9:30 AM CrossFit
23:06
6
Casey
Bush
9:30 AM CrossFit
23:38
7
Angie
O'Keefe
7:15 AM CrossFit
27:35
8
Teri
Heines
7:15 AM CrossFit
28:59
9
Shana
Schubert
4:45 PM CrossFit
19:40
10
Jackie
Macfarlane
9:30 AM CrossFit
20:38
Modified
11
Erica
Thibault
6:00 PM CrossFit
21:26
12
Kathy
Griffiths
7:15 AM CrossFit
22:05
13
Kerry
Riefenberg
9:30 AM CrossFit
22:18
MRx
14
Ruthann
Christensen
3:30 PM CrossFit
22:40
15
Christina
Griggs
8:30 AM Crossfit
23:18
16
Peri
Vogl
8:30 AM Crossfit
23:59
Rx Box Jumps, reduced reps burpee pu
17
Carmen
Doyle
6:00 PM CrossFit
24:04
18
kathy
long
7:15 AM CrossFit
24:06
Loading...
Powered By Wodify