Dec

16

Posted by : Mike Vogl | On : December 16, 2017

CrossFit Evergreen – CrossFit

Warm-up

– figure 4 stretch

– seal stretch

– lunge stretch

sampson stretch

then

10 each:

– pass throughs

– good mornings

– scorpions

– air squats

– leg swings (fwd/back; side/side)

Team WOD

Rowing and Thunder (AMRAP – Rounds and Reps)

In teams of two, with a 25 minute time cap, do the following:

Partner 1:

– 20 abmat situps

– 60 flutter kicks

Partner 2: 30 push ups

Partner 1: 400m row

Partner 2: 20 bulgarian split squats each leg

[THE ABOVE IS ONE FULL ROUND]

Partners switch movements each round

Dec

15

Posted by : Mike Vogl | On : December 15, 2017

CrossFit Evergreen – CrossFit

Strength

Snatch (6×1)

Full Squats with each repetition

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

TTB

Mobility

Foam roll lower back/ quads/ glutes/ hamstrings

Lacrosse ball in shoulders

Figure 4 glute stretch

Dec

14

Posted by : Mike Vogl | On : December 14, 2017

CrossFit Evergreen – CrossFit

Skill

10 minutes for rope climb work

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mobility

Mash calves on KB

Seal Stretch

Lacrosse ball in shoulders

Dec

13

Posted by : Mike Vogl | On : December 13, 2017

CrossFit Evergreen – CrossFit

Skill

Metcon (No Measure)

75 Calorie Row
You should focus on form first today.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Strict Pull-ups (Rx+= Bar Muscle Ups)

10 Hang Power Snatch 95/65 (Rx+=115/80)

20 Push-ups

Mobility

Foam roll lats/ quads/ glutes/ hamstrings

Lacrosse ball in pecs /shoulders /trapz

Dec

12

Posted by : Mike Vogl | On : December 12, 2017

CrossFit Evergreen – CrossFit

Strength

Metcon (Weight)

25 minutes (Front Squats)

Score is total load (weight) over 10 lifts – a missed rep is a 0

Metcon

Metcon (No Measure)

EMOM 10

1st Minute: 20 Abmat Situps

2nd Minute: 60 Flutter Kicks

Mobility

Foam roll back/ glutes/ hamstrings/ quads

Seal stretch

Dec

11

Posted by : Mike Vogl | On : December 11, 2017

CrossFit Evergreen – CrossFit

Strength

Power Clean (5×3)

Metcon

Metcon (Time)

5 Rounds

300 meter row

10 push jerks 115/80

20 box jump overs 24/20

Mobility

Figure 4 glute stretch

Lacrosse ball in trapz/ shoulders

Foam roll hamstrings/ lower back

Dec

09

Posted by : Mike Vogl | On : December 9, 2017

CrossFit Evergreen – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 25

60 TTB

60 Push-ups

300 DU (600 singles)

Dec

08

Posted by : Mike Vogl | On : December 8, 2017

CrossFit Evergreen – CrossFit

Strength

Deadlift

20 minutes to find a 1Rm

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mobility

Foam roll lower back/ quads/ glutes/ hamstrings

Lacrosse ball in shoulders

Dec

07

Posted by : Mike Vogl | On : December 7, 2017

CrossFit Evergreen – CrossFit

Skill

10 minutes to work on your pull-ups.

Strict, butterfly, kipping, controlled negatives, 3-second chin over bar hold, etc.

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP

500 meter Row buy-in

Max reps Power Snatch 115/80

2 minute rest

3 minute AMRAP

500 meter row buy-in

Max reps power snatch 95/65

2 minute rest

3 minute AMRAP

500 meter row buy-in

Max reps Power snatch 75/55

Mobility

Foam roll lower back /glutes /quads

Lacrosse ball in trapz/ shoulders

Dec

06

Posted by : Mike Vogl | On : December 6, 2017

CrossFit Evergreen – CrossFit

Strength

Bench Press (5×3 (increasing))

Metcon

Metcon (Time)

100 DU

80 Air Squats

60 Box Jumps

40 Push-ups

20 V-ups

Mobility

Foam roll Quads / glutes /hamstrings

Lacrosse ball in pecs and shoulders