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Components
Round and Round
Think
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/20/2020 - 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):
30 (18/12)
Workout
10/20/2020
"Champions don't blame the tools they've been given. Champions sharpen them." Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn't matter where you started, or even where you've been. All that matters is two questions; "Where do you want to go?" and "How hard are you willing to work to get there?" Everyone does. The separation comes down to who is willing to do the work. Never whine. Never complain. Never make excuses.
Warm-up
See coaches board
Round and Round (AMRAP - Rounds and Reps)
16 min. AMRAP:
Buy-in: - 50/35 Calorie Echo Bike
With remaining time:
- 15 box jump overs 24/20 (step-ups also Rx)
- 12 double db power cleans 35/20
- 9 C2B pull-ups
- expect about 3-4 rds.
Modifications as required
Think (Time)
For time: partitioned as desired:
- 2k row
- 35 GHD sit-ups
- 7 HSPU
- the row will take about the same amount of time no matter how we break it up.
- lean in heavy on the items you are strongest. Don't leave the most difficult to the end or they will slow you down.
- an example of one approach could be:
- 3 HSPU
- 15 GHD sit ups
- 500m row
- 2 HSPU
- 10 GHD sit ups
- 500m row
- 2 HSPU
- 10 GHD sit ups
- 1,000m row
Modifications as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 20, 2020
Male Clients
1
Huge’s
Back!
5:30 PM CrossFit
5 + 15
2
Bryan
Dunbar
9:30 AM CrossFit
5 + 3
3
Cameron
Shepherd
8:15 AM CrossFit
5 + 1
4
Darren
Reed
4:30 PM CrossFit
4 + 9
5
Rob
Bush
8:15 AM CrossFit
4 + 5
6
Sylvain
Thibault
5:30 PM CrossFit
4 + 2
7
Private
6:00 AM CrossFit
3 + 32
8
Nathan
Smith
12:15 PM CrossFit
3 + 30
9
John
O'Keefe
3:30 PM CrossFit
3 + 29
10
Matthew
Emmons
8:15 AM CrossFit
3 + 15
11
Doug
Davis
12:15 PM CrossFit
2 + 34
12
David
Spungin
12:15 PM CrossFit
2 + 18
13
scott
sabina
8:15 AM CrossFit
5 + 4
14
michael
doyle
4:30 PM CrossFit
5 + 3
15
Mark
Richardson
9:30 AM CrossFit
3 + 30
25lbs dbells
16
Jim
Anderson
3:30 PM CrossFit
3 + 27
17
Keith
Davis
5:30 PM CrossFit
3 + 0
18
Dan
Meller
12:15 PM CrossFit
2 + 15
Female Clients
1
Carrie
Crofton
12:15 PM CrossFit
4 + 13
2
Angie
O'Keefe
6:00 AM CrossFit
2 + 3
3
Jami
Cheateaux
9:30 AM CrossFit
5 + 12
Banded C2BPUs rx wt
4
Kathy
Griffiths
8:15 AM CrossFit
5 + 8
5
Christina
Griggs
9:30 AM CrossFit
5 + 0
Banded PUs
6
Ann-Marie
whittington
5:30 PM CrossFit
4 + 27
6
Susan
McDonald
4:30 PM CrossFit
4 + 27
7
Vanessa
Smith
12:15 PM CrossFit
4 + 2
8
Claudine
Phillips
6:00 AM CrossFit
3 + 18
9
Ruthann
Christensen
12:15 PM CrossFit
3 + 9
10
Amanda
Spungin
12:15 PM CrossFit
3 + 5
kipping PU
11
Nicole
Van Volkinburg
8:15 AM CrossFit
2 + 27
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