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Monday

By |2018-04-30T02:00:00+00:00April 30th, 2018|WOD|

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 - [...]

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Friday

By |2018-04-27T02:00:00+00:00April 27th, 2018|WOD|

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 [...]

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Thursday

By |2018-04-26T02:00:00+00:00April 26th, 2018|WOD|

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

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Wednesday

By |2018-04-25T13:01:04+00:00April 25th, 2018|WOD|

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 [...]

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Tuesday

By |2018-04-24T02:00:00+00:00April 24th, 2018|WOD|

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

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Monday

By |2018-04-23T02:00:00+00:00April 23rd, 2018|WOD|

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 [...]

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Saturday

By |2018-04-21T02:00:00+00:00April 21st, 2018|WOD|

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 [...]

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Friday

By |2018-04-20T02:00:00+00:00April 20th, 2018|WOD|

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 [...]

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Thursday

By |2018-04-19T02:00:00+00:00April 19th, 2018|WOD|

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 [...]

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Wednesday

By |2018-04-18T12:30:24+00:00April 18th, 2018|WOD|

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

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