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Components
New Level
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/11/2020 - 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 (16/14)
Workout
12/11/2020
"Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light." Elizabeth Roth
Warm-up
See Coach's board
New Level (Time)
- 1000m Echo bike
- 21 power snatches
- 1000m Echo bike
- 21 power C&J
- 1000m Echo bike
- 21 thrusters
Only two levels today for barbell weights
Rx: 95/65
Rx+: 135 95
- steady grind
- single barbell
- choose the weight that allows you to do 10+ reps when fresh
Recovery
See Coach's board
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
18:32
2
Private
6:00 AM CrossFit
11:30
3
Cameron
Shepherd
8:15 AM CrossFit
11:34
4
Rob
Bush
12:15 PM CrossFit
12:23
5
John
O'Keefe
4:30 PM CrossFit
13:16
6
Sylvain
Thibault
5:30 PM CrossFit
13:30
modified
7
Jay
Griggs
8:15 AM CrossFit
13:54
8
Darren
Reed
4:30 PM CrossFit
14:04
9
Gil
Gomez
9:30 AM CrossFit
14:29
10
Matthew
Emmons
8:15 AM CrossFit
15:05
11
Jeremy
Landrum
5:30 PM CrossFit
19:04
12
Dan
Lincoln
6:00 AM CrossFit
12:54
13
Ryan
Vogl
3:30 PM CrossFit
13:06
14
Brian
Murphy
6:00 AM CrossFit
13:50
#55
15
Brandon
McCarthy
5:30 PM CrossFit
14:43
#75
16
Christian
Solomine
12:15 PM CrossFit
18:22
65 lbs
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
11:36
2
Beata
Wyatt
12:15 PM CrossFit
17:45
3
Angie
O'Keefe
6:00 AM CrossFit
21:37
4
Kathy
Griffiths
8:15 AM CrossFit
11:12
5
Amanda
Spungin
12:15 PM CrossFit
12:26
45 lbs
6
Vicki
Spicer
8:15 AM CrossFit
12:29
7
Sage
Schoenfeld
8:15 AM CrossFit
13:40
8
Sarah
Willoughby
3:30 PM CrossFit
14:02
#55
9
Hayley
Murphy
3:30 PM CrossFit
14:20
10
Annie
Dougherty
9:30 AM CrossFit
14:48
#55
11
Ruthann
Christensen
12:15 PM CrossFit
15:16
55 lbs
12
Tegan
Stanbach
8:15 AM CrossFit
15:33
13
Claudine
Phillips
6:00 AM CrossFit
15:44
14
Carly
Pearlman
12:15 PM CrossFit
16:15
25 lbs
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