Dec

05

Posted by : Mike Vogl | On : December 5, 2017

CrossFit Evergreen – CrossFit

Strength

Hang Clean (8×2)

All reps should be full hang squat cleans.

Metcon

Metcon (Time)

5 Rounds

10 Overhead Squats 75/55 (Rx+=95/65)

10 KB Swings 24/16

20 Abmat Sit-ups

Mobility

Foam roll back / glutes / hamstrings / quads

Seal Stretch

Lacrosse ball in shoulders/ trapz

Dec

04

Posted by : Mike Vogl | On : December 4, 2017

CrossFit Evergreen – CrossFit

Strength

Clean and Jerk (4×4)

Metcon

Metcon (AMRAP – Reps)

9 minute ascending ladder

2 burpees

2 pull-ups

2 pistols (alternating legs)

4 burpees

4 pull-ups

4 pistols

6 burpees

6 pull-ups

6 pistols

Etc… (add 2 each round)

Dec

02

Posted by : Mike Vogl | On : December 2, 2017

CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

Teams of 2

4 Rounds:

70 push-ups

60 box jumps 24/20

50 wall balls 20/14

40 ttb

Dec

01

Posted by : Mike Vogl | On : December 1, 2017

CrossFit Evergreen – CrossFit

Strength

Shoulder Press (5×5 (75-85%))

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

Rowing (calories)

2 minute rest

AMRAP 4

Burpees

2 minute rest

AMRAP 4

V-ups

Nov

30

Posted by : Mike Vogl | On : November 30, 2017

CrossFit Evergreen – CrossFit

Skill/Strength

Turkish Get Up (5×2 (per arm))

Metcon

Metcon (Time)

5 Rounds

20 KB Swings 24/16

20 RU Twists 24/16

20 KB SDLHP 24/16

Nov

29

Posted by : Mike Vogl | On : November 29, 2017

CrossFit Evergreen – CrossFit

Skill

5 minutes to work on your DU’s

Strength

Front Squat (4×2 (heavy))

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

20 Front Racked Forward lunges (95/65)

50 DU

Nov

28

Posted by : Mike Vogl | On : November 28, 2017

CrossFit Evergreen – CrossFit

Skill

Metcon (No Measure)

Spend 5 minutes working on your handstand (free-standing or against a wall)

Strength

Bench Press (4×3 (80-90%))

Metcon

Metcon (AMRAP – Reps)

8 minute ascending ladder:

3 push press 115/80

3 TTB

6 push press

6 TTB

9 push press

9 TTB

Etc…

Nov

27

Posted by : Mike Vogl | On : November 27, 2017

CrossFit Evergreen – CrossFit

Strength

Deadlift (4×4)

80-85% of 1RM.

All sets at the same weight

Metcon

Metcon (Time)

4 Rounds

15 power cleans 115/80

30 box jumps 24/20

Nov

25

Posted by : Mike Vogl | On : November 25, 2017

CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

Teams of 2: (for time)

300 push-ups

300 sledge hammer strikes

60 strict pull-ups (or 20 rope climbs)

300 abmat sit-ups

300 du (600 singles)

60 power cleans 135/95

Cash-out:

Each partner must accumulate 2 total minutes of a wall sit
Only one partner may worknat a time.

Nov

24

Posted by : Mike Vogl | On : November 24, 2017

CrossFit Evergreen – CrossFit

Strength

Front Squat (4×3)

Metcon

Metcon (AMRAP – Reps)

7 Rounds

1 minute ME wall balls 20/14

30 seconds rest

1 minute ME TTB (scale=v-ups)

30 seconds rest