CrossFit Evergreen – CrossFit

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3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup or Odd-Object

Performed With Light Dumbbell:

10 Goblet Squats

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

Home WOD

Encore (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devil’s Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)



42 Double Unders

42 Line Hops

42 Double Taps

42 Mountain Climbers (21 Each Leg)

65 Single Unders


12 Single Arm Dumbbell Thrusters

12 Goblet Thrusters

12 Odd Object Thrusters

24 Jumping Air Squats


Single Arm Dumbbell Clean and Jerks

Odd Object Clean and Jerks


Single Arm Devil’s Press

Burpee Broad Jumps

A new round starts every 5 minutes in this interval workout (0-5-10-15)

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

The order of the dumbbell movements flip flops in rounds 3 and 4

Record your time for each of the 4 rounds – as your score is the total of these times added together


In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken

This should be a moderate set of dumbbells that is challenging, but manageable

Here are some things to consider:

Clean and Jerks:

Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom

You can push press or push jerk the dumbbells overhead

Demo Video:

Devils Press:

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

Demo Video:


This movement is performed exactly as it sounds

Jump over the handle of 1 dumbbell with both feet

1 Rep: Over and Back (42 Total Jumps)

Body Armor

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest



Today’s body armor is focused on the midline

Alternate back and forth between these two movements for 4 rounds

The flow of the workout goes as follows:

4 Rounds:

40 Seconds Flutter Kicks

20 Seconds Rest

40 Seconds Hollow Rocks

20 Seconds Rest

With rest built in, the goal is to move for as much of the 40 seconds as you can


Hollow Rocks: