CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBench Press (5 x 3 (only two weight changes))Metcon"Abs of Steel" AKA "Shaky Jake" (Time)- 1 minute plank hold - [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthDeadlift (5x3 (all same weight))Metcon (Time)4 Rounds 300 meter row 20 russian kb swings 32/24 20 jumping lunges (10 per [...]

CrossFit Evergreen - CrossFitView Public WhiteboardCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthDumbbell Shoulder Press (3 x 10)One dumbbell per arm. Use both arms at the same time.1 minute handstand hold after [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBench Press (5x5 (all at the same weight))MetconMetcon (Time)4 Rounds 21 calorie row 15 ttb 9 burpees

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBack Squat (3x10 (all at the same weight))MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2: 4 Rounds 60 calorie row 50 push-ups 40 partner wall ball sit-upsOne person working at a [...]

CrossFit Evergreen - CrossFitView Public WhiteboardWarm-upPVC and Barbell Warm-Up specifically for "Grace"MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#10 minute capMetcon (Time)21-15-9 Push [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (Time)4 Rounds 20 calorie row 50 mtn climbers 1 minute wall sitCore Conditioning3 Rounds 30 russian twists 10 strict [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthMetcon (No Measure)3 Rounds ME Push-ups ME Strict Pull-upsMetconMetcon (Time)2-4-6-8-10-12-14-16-18-20 Burpees Russian KB Swings 24/16 (32/24)25 minute cap