CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

View Public Whiteboard


Shoulder Press

On the 2:00 x 5 Sets:

50′ Handstand Walk Practice

3 Shoulder Press

Set #1 – 65% of estimated 1RM Shoulder Press

Set #2 – 70%

Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.


Metcon (AMRAP – Rounds and Reps)


24 DU

12 Deadlifts (155/105)

9 Push Jerks (155/105)

9 Strict HSPU

-Working in a moderately heavy barbell for reps today, coupled with DU’s and strict HSPU.

-Let’s choose a barbell weight we feel we could cycle for 15+ reps unbroken on the push jerk.

-Use the same weight for the deadlift as well, even if we modify our hang power clean load.

-Looking for a set count on the HSPU’s we can clear in less than a minute each round… start to finish. If we feel it’s going to take us longer, let’s bring the reps down a bit.


-DU becomes the pacer.

-Remaining three stations is where we want to push with strong sets.

-If we are unbroken here, or close to it, then we push the DU.

-Consistency is a focus here with these demands… moderately heavy barbell, higher skill gymnastics. This is in contrast to this recent Open workout, where it was less about “how are we going to break this up”.