Show Workout in Full Screen
Auto Scroll Page
Components
Fifth Wheel
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/30/2020 - 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):
31 (13/18)
Workout
12/30/2020
"Motivation can get you started. Commitment is what keeps you going." Jim Rohn Motivation feels good. It makes things feel; easy. When we're motivated, productivity just flows. But that's what's challenging about it, is that motivation isn't always there. Let's be real about it. It's not an everyday thing. We're going to have tough days. We recognize anything in life that's worth working towards won't be easy. And it will not be a matter of if but when we are challenged and tested to the core. In this moment. motivation may very well not be there for us; chances are actually highly likely that it won't be. What will always be there however, is our commitment. Our success can be drawn back to the level of commitment to the little things. "Discipline" is not reserved for the military or martial arts - it is our anchor for seeing us through the storm. It will never be a single action that makes us. It's instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment. Let's be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitment to daily healthy habits guide us through the inevitable storms.
Warm-up
See Coach's board
Fifth Wheel (Calories)
5 min. AMRAP of:
- 7 rds of "The Chief"
- max cal. Echo Bike
MRx: 95/65, Rx: 115/85, Rx+: 155/105
REST 5 MINUTES
5 min AMRAP of:
- 6 rds of "The Chief"
- max cal. Echo bike
MRx: 115/85, Rx: 135/95, Rx+: 185/135
REST 5 MINUTES
5 min AMRAP of:
- 5 rds of "The Chief"
- max cal. Echo bike
MRx: 155/105, Rx: 185/135, Rx+: 205/145
1 rd of "The Chief" is:
- 3 power cleans
- 6 push-ups
- 9 air squats
Stimulus calls for a barbell that climbs from moderate to heavy.
- 6+ unbroken when fresh.
- it's all about getting to the bike, with 5:00 rest between rds we need to push the pace to get there.
- Score is total calories for all three rds on the bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
78 Calories
MRx
2
Matthew
Emmons
8:15 AM CrossFit
27 Calories
MRX
3
Sylvain
Thibault
5:30 PM CrossFit
26 Calories
MRx
4
Gil
Gomez
4:30 PM CrossFit
17 Calories
MRx
5
Private
6:00 AM CrossFit
86 Calories
6
Jay
Griggs
9:30 AM CrossFit
42 Calories
MRx
6
Michael
Sevilla
8:15 AM CrossFit
42 Calories
95, 115, 135
7
Brandon
McCarthy
5:30 PM CrossFit
18 Calories
95-115-135
8
Duncan
Emmons
9:30 AM CrossFit
17 Calories
75, 95, 115lbs
9
Brian
Murphy
6:00 AM CrossFit
12 Calories
65,85
10
Jon
LeDuc
6:00 AM CrossFit
7 Calories
65,75,85
11
Frank
Stanbach
5:30 PM CrossFit
5 Calories
85-45-45
12
Keith
Davis
4:30 PM CrossFit
3 Calories
75# modified PUs
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
25 Calories
2
Peri
Vogl
6:00 AM CrossFit
6 Calories
MRX
3
Karin
Thomsen
3:30 PM CrossFit
61 Calories
15-20-25, bar push ups
4
Tegan
Stanbach
8:15 AM CrossFit
33 Calories
65,75,85
5
Lauryn
Jeans
12:15 PM CrossFit
31 Calories
65, 70, 70lbs
6
Vicki
Spicer
8:15 AM CrossFit
30 Calories
35, 45, 55
7
Sarah
Guillaudeu
6:00 AM CrossFit
28 Calories
55, 65,75
8
Dana
Bossert
8:15 AM CrossFit
27 Calories
35
9
Annie
Dougherty
9:30 AM CrossFit
20 Calories
55, 65, 75lbs
9
Sage
Schoenfeld
8:15 AM CrossFit
20 Calories
105 Dead lifts
10
Kathy
Griffiths
8:15 AM CrossFit
18 Calories
55,65,75
11
Hayley
Murphy
9:30 AM CrossFit
14 Calories
55, 65, 75lbs
12
Amanda
Spungin
3:30 PM CrossFit
11 Calories
65-75-85 strict PUs
13
Erica
Thibault
5:30 PM CrossFit
10 Calories
15-35-35 bar PUs
14
Christina
Griggs
9:30 AM CrossFit
8 Calories
65, 85, 95lbs
14
Kerry
Riefenberg
3:30 PM CrossFit
8 Calories
MRx weight scaled PUs
14
Shannon
Mahan
9:30 AM CrossFit
8 Calories
25, 30, 35lbs
15
Carly
Pearlman
5:30 PM CrossFit
5 Calories
35-55-55 knee PUs
Loading...
Powered By Wodify