CrossFit Evergreen – CrossFit

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Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders



Reduce Reps

30 Single Unders

20 Seconds of Attempts

10 Over and Back Dumbbell Hops

20 Line Hops

20 Double Taps


Odd Object Ground to Overhead


Jumping Lunges

Reverse Lunges

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete


This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed or choose from another variation listed in the “modifications” section


We’ll use a single dumbbell for both dumbbell movements today

Choose your weight based off the more challenging of the two – the dumbbell snatch

This should be a load that you can cycle for 20+ reps unbroken when fresh

On each movement, you’ll alternate sides every rep:

Lunges: 20 Reps Per Leg

Snatches: 15 Reps Per Arm

The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches

Ensure you are fully locked out up top on each movement before switching sides

You can hold the dumbbell wherever is most comfortable for you on the step back lunges


The burpees to finish out each round are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up

Finish at full extension with a small clap overhead and some air under the feet

Body Armor

Not For Time:

50 “Child Makers”



Working the upper body and lower body in today’s Body Armor piece

The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”

1 “Child Maker” is:

1 Push-up

1 Dumbbell Row (Left)

1 Dumbbell Row (Right)

1 Dumbbell Deadlift

These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed

It is your choice on loading

Compare your notes to 4/18/20


Child Maker:


If you have only a single dumbbell, complete a regular push-up, and the remainder as written above

If you do not have any weights, complete:

1 Push-up Plank Video

1 Push-up

1 Burpee