CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.

View Public Whiteboard


Metcon (No Measure)

Alternating EMOM x 10:

Minute 1 – Work

Minute 2 – Rest

Minute 1:

Seconds 0-20 – Max Power Cleans (135/95)

Seconds 20-30 – Rest

Seconds 30-60 – Max Pull-Ups

Metcon (Time)

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)

Larger row buy-in (completed once at the start)

3 Rounds of the couplet to follow.

Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.

Aim is to get comfortable cycling large sets of these movements despite that fatigue.


On the row, let’s push our pace some. For meters, we pace. For calories, we push slightly more given the accumulation on the sliding scale.

Imagine holding just a few seconds slower than your 2K pace. Aggressive, but manageable. We again want to be taxed going into the couplet for the training goal today.

Despite feeling the row, just start. Don’t think, and just transition to the wallball for our first 10 reps. Re-asses on the way. We’re not doing a set of 50.. we’re doing a set of 10 to start. Make a judgement call after 5 reps