CrossFit Evergreen – CrossFit

“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

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Build to Heavy 10-Rep Thrusters


-We’ll take the bar from the ground for our 10- rep heavy thruster

-You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count

-Squat cleaning the first rep is allowed


-10 reps for a lot of sets can be fairly taxing

-When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights

-Once you feel like you are in your true “working sets” is when you should start going with sets of 10



-Aggressively squeezing the quads and glutes creates the strong hip and knee extension that launches the bar overhead. It also ensure that the knees do not re-bend during the movement. -Straighten the legs hard to generate the power and keep them squeezed to maintain a locked out position.


Charlie Horse (Time)

For Time:

10 Wallballs, 15/12 Calorie Row

20 Wallballs, 15/12 Calorie Row

30 Wallballs, 15/12 Calorie Row

40 Wallballs, 15/12 Calorie Row

50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14

-Alternating between wallballs and rowing in this climbing couplet workout

-With 150 wallballs total, let’s choose a weight that you can complete 50+ unbroken when fresh


-This workout is mostly about setting yourself up for the final 2 rounds of wallballs

-There are 90 reps in the last two rounds alone, while there are only 60 within the first 3

-Push for big sets on the wallballs and use the row to “recover”

-Every athlete is different, so row at a pace that allows you to get back to the wall for large sets