CrossFit Evergreen – CrossFit

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

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Home WOD

Choose One

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

Substitutions

DU:

-120 Singles

Reverse Burpees:

-Sit-ups
STIMULUS

-Using a single dumbbell in this longer AMRAP workout

-Dumbbell will be held with both hands across the chest for these reverse lunges

-Pick a weight that you can complete the 30 alternating lunges in one unbroken set

-Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

-1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

MOVEMENT VIDEOS

Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
STIMULUS

-Using an Odd Object in this longer AMRAP workout

-For line hops, let’s choose a line or set down a piece of tape to jump from side to side

-Odd-Object will be held with both hands across the chest for these reverse lunges

-Pick a weight that you can complete the 30 alternating lunges in one unbroken set

MOVEMENT VIDEOS

-How to Create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )

-Odd-Object Reverse Lunges Video ( https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be )

-Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)

Mobility

Upper Body

1. Puppy Pose: 1 Minute

Video ( https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be )

2. Shoulder to Floor: 1 Minute Each Side

Video ( https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be )

3. Wrist Stretches: 1 Minute

Video ( https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be )

Lower Body

1. Couch Stretch: 2 Minutes Each Side

Video ( https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be )

2. Pigeon Pose: 2 Minutes Each Side

Video ( https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be )

3. Butterfly: 90 Seconds

Video ( https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be )

4. Pike: 1 Minute

Video ( https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be )

5. Straddle: 1 Minute

Video ( https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be )

6. Kneeling Split: 1 Minute

Video ( https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be )

Metcon

If you have the equipment

Metcon (No Measure)

Not For Time:

1000m Ski

1000m Row

1000m Bike

Into…

3 Rounds For Quality:

10 Wall Facing Squats [Video]( https://www.youtube.com/watch?v=pktIjwNiuYE&feature=youtu.be )

6 Turkish Get-Ups (Alternating) [Video]( https://www.youtube.com/watch?v=pHzmFcU_1Gk&feature=youtu.be )

10 Hip Extensions [Video](https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be)