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Components
Green Monster Light
Press Conditioning
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/04/2020 - 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):
26 (10/16)
Workout
12/04/2020
"Stay committed to your decisions, but stay flexible to your approach." Tony Robbins Is it a change of plans or a change of vision? We're a committed hungry group. We don't shy away from discipline; we actually embrace it. And that decision often shows itself when we set goals. We hard-charge them. Yet along the way, we will have detours. Sometimes they will be by choice - and sometimes they will be by choice, and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the original plan or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek. Committed to the destination, while flexible on the route.
Warm-up
See Coach's board
Green Monster Light (Time)
- 70 wallballs 20/14, 7 strict pull-ups, 7 devil Presses
- 50 wallballs, 5 strict pull ups, 5 devil presses
- 30 wallballs, 3 strict pull ups, 3 devil presses
Devil Presses:
- MRx: 25/15
- Rx: 50/35
- Rx+: 80/55
- Steady Grind
- less about moving fast, more about always moving
- Choose a devil press weight you could cycle 3+ reps very quickly, without a break
Press Conditioning (Time)
3 rounds, resting 1:00 between:
- 50 heavy rope double unders
- 500m/400m row (coach will designate Rx & Rx+)
- 15 bench presses MRx: 105/85; Rx: 155/105; Rx+: 185/135
- choose a weight you can do 15+ reps unbroken when fresh
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 04, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
14:04
2
John
O'Keefe
4:30 PM CrossFit
16:18
3
David
Spungin
4:30 PM CrossFit
18:48
4
Bryant
Robert
4:30 PM CrossFit
10:08
5
Duncan
Emmons
12:15 PM CrossFit
14:01
6
Sylvain
Thibault
5:30 PM CrossFit
14:55
7
Gil
Gomez
12:15 PM CrossFit
15:06
8
Darren
Reed
5:30 PM CrossFit
15:55
9
Jay
Griggs
8:15 AM CrossFit
16:02
20 wb, strict pu, 25 db's
10
Matthew
Emmons
8:15 AM CrossFit
20:03
20 wb, strict pu, 40 db's
Female Clients
1
Brooke
Bemis
3:30 PM CrossFit
13:48
2
Kathy
Griffiths
8:15 AM CrossFit
9:20
3
Vicki
Spicer
8:15 AM CrossFit
10:25
4
Sage
Schoenfeld
8:15 AM CrossFit
11:50
5
alexandra
tunney
3:30 PM CrossFit
12:03
6
courtney
alberts
5:30 PM CrossFit
12:22
7
Karin
Thomsen
12:15 PM CrossFit
12:26
8
Heather
O’Leary
12:15 PM CrossFit
12:51
9
Hayley
Murphy
4:30 PM CrossFit
13:00
10
Kristina
Vaughn
6:00 AM CrossFit
13:07
modified, less wb, banded pu, 5 db
11
Annie
Dougherty
9:30 AM CrossFit
14:10
banded pu, 15 db
12
Sarah
Willoughby
3:30 PM CrossFit
14:34
13
Amanda
Spungin
9:30 AM CrossFit
14:58
MRX, kipping pu's
14
Peri
Vogl
6:00 AM CrossFit
15:57
kipping pu, 17.5 db
15
Krystal
Pedersen
5:30 PM CrossFit
16:45
16
Angie
O'Keefe
6:00 AM CrossFit
19:37
MRX
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