CrossFit Evergreen – CrossFit

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

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Metcon (10 Rounds for time)

On the Minute x 10:

8 Burpees

-Theburpee is the focus of today’s capacity builder

-With this being a very common Open movement, we’ll work through these reps to build capacity and confidence

-Complete 8 reps on the minute for 10 minutes (80 reps total)

-Rest whatever time remains until the next minute begins

-The goal is to move quickly

-Record how long it takes for each round

-The standards include a two foot take-off and landing in the jump

Metcon (AMRAP – Rounds and Reps)


100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups


Double Unders:

-Reduce Reps

-2 Minutes of Practice

-200 Single Unders

Toes to Bar:

-Reduce Reps

-Toes as High as Possible

-Knees to Elbow / Chest / Waist

Bar Muscle-ups:

-Reduce Reps

-Jumping Bar Muscle-ups (Off Box)

-C2B Pull-ups


-This big, long chipper workout includes a little bit of everything

-In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh

-The goal is today is to finish the first round and then see how far we can get into the second round

-Complete all reps at one station before moving onto the next


-In a chipper workout, the name says it all

Let’s “chip away” at these movements in manageable chunks

-It’s not about going with big sets necessarily, rather finding a pace that enables you to move for as much of the 20 minutes as possible