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Components
"Ski Town"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/09/2021 - 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):
29 (14/15)
Workout
12/09/2021
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent. How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed. Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.
"Ski Town" (AMRAP - Rounds and Reps)
AMRAP 20:
-500 Meter Ski
-10 Floor Wipers
-25 Glute Bridges
-25 Ab-Mat Sit-Ups
-10 Roll Outs
BB-MRx: 65/45, Rx: 75/55, Rx+: 85/65
Ab-Mat-MRx: 25/15, Rx: 35/25, Rx+ GHD
Mobility
1. Puppy Pose
2. Shoulder to Floor
3. Wrist Stretches
Lower Body:
1. Couch Stretch
2. Pigeon Pose
3. Butterfly
4. Pike
5. Straddle
6. Banded Hamstring
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 09, 2021
Male Clients
1
3
Pete
3:30 PM CrossFit
3 + 550
#95
2
scott
sabina
8:30 AM Crossfit
3 + 500
3
Bryan
Dunbar
9:30 AM CrossFit
3 + 320
4
Matthew
Emmons
7:15 AM CrossFit
3 + 234
5
John
O'Keefe
9:30 AM CrossFit
3 + 540
bike
6
John
Hays
9:30 AM CrossFit
3 + 333
MRX😎
7
Private
9:30 AM CrossFit
3 + 147
8
Doug
Davis
12:15 PM CrossFit
3 + 115
9
Ryan
Lambert
6:00 PM CrossFit
3 + 40
#75
10
Bryant
Robert
6:00 PM CrossFit
4 + 506
rx weight
11
Dan
Lincoln
6:00 AM CrossFit
3 + 330
12
Dan
Meller
12:15 PM CrossFit
3 + 42
13
David
Spungin
4:45 PM CrossFit
2 + 547
14
James
Kenney
7:15 AM CrossFit
2 + 512
Female Clients
1
Sarah
Willoughby
4:45 PM CrossFit
3 + 31
2
Annie
Dougherty
12:15 PM CrossFit
3 + 0
3
Katie
Seelhoff
9:30 AM CrossFit
2 + 537
4
Angie
O'Keefe
9:30 AM CrossFit
2 + 510
5
Kathy
Griffiths
7:15 AM CrossFit
3 + 371
6
Kristi
White
8:30 AM Crossfit
3 + 184
7
Ruthann
Christensen
12:15 PM CrossFit
3 + 100
rx
8
Dana
Bossert
8:30 AM Crossfit
3 + 0
8
Teri
Heines
7:15 AM CrossFit
3 + 0
9
Shannon
Mahan
3:30 PM CrossFit
3 + 515
rx weight
10
Hallie
Ward
3:30 PM CrossFit
3 + 361
11
Amanda
Spungin
9:30 AM CrossFit
3 + 214
12
Katherine
Kane
3:30 PM CrossFit
3 + 125
13
Tina
Chen
3:30 PM CrossFit
3 + 50
14
Sara
Kenney
7:15 AM CrossFit
2 + 517
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