CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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Low Tide (3 Rounds for reps)


Buy-In: 700 Meter Row

7 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes


Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes


Buy-In: 300 Meter Row

3 Squat Cleans (165/115)

25 Double Unders


Double Unders

Reduce Reps

40 Single Unders

20 Seconds of Practice


-Working through 3 fast-paced intervals with 5 minutes of rest between

-On each AMRAP, the row is the buy-in and only happens once

-After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders

-The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)


-General Timeline For Each Buy-In Row:

700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)

500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)

300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)

-If short on rowers or space, stagger athletes on opposite 5-minute windows


-With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken


-The weights increase and reps decrease with each interval

-1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout

-2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout

-3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout