CrossFit Evergreen – CrossFit

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

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30 Seconds Single Unders

30 Seconds Lateral Squats

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Single Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees


Five Below (3 Rounds for reps)


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50’s/35’s)



-Reduce Reps

-2 Minutes of Practice

-150 Single Unders (1.5x)

-5 Minutes on and 5 minutes off in today’s fast paced intervals

-With rest built in, we’re looking to bring the effort with each round

-After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

-Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

-Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps


-You won’t return to the double unders after completing the listed work in each AMRAP

-To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes

-Choose a rep number or variation from “subs” that will allow you to accomplish this


-Each dumbbell movement involves a squatting pattern

-As the reps decrease, the complexity of the movement will increase

-We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)

-This should be a load that allows you to complete at least 12 clusters unbroken when fresh

-Within the workout, we’re looking to complete each movement with 1 break max


-You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees

-The feet should pass over the handle of the bell on the jump

-Setting the hips up far enough forward in the burpee can be helpful with this

-You can jump or step up out of the burpee

-There is no need to stand to full extension on the jump over

Body Armor

For Home Workouts

Metcon (No Measure)

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets


Todays Body Armor features 3 movements that will target the upper and lower body

Each round lasts 90 seconds and is followed by 90 seconds of rest

Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement

Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds

You can use different weights for the dumbbell movements – they do not have to be the same



Single Dumbbell Russian Swings (30 Seconds Each Side)


30 Seconds Double Dumbbell Plank Rows

1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)


Dumbbell Overhead Tricep Extensions:

Banded Pull Aparts:


If you have the equipment

Metcon (No Measure)

3 Rounds:

30 Seconds Kettlebell Russian Twist

Rest 15 Seconds

30 Seconds Weighted Superman Hold

Rest 15 Seconds

30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute



Working through 3 movements on a running clock in this midline piece

Each round lasts 2 minutes and there is 1 minute of rest between rounds

Round 1: 0:00 – 2:00

Rest: 2:00 – 3:00

Round 2: 3:00 – 5:00

Rest: 5:00 – 6:00

Round 3: 6:00 – 8:00

Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements

Choose weights for the first two movements that are challenging, but loads that allow for 30 seconds of straight movement

You can stay at the same weights across or build in load each round

This piece is for completion – you do not have to record your reps

See below for video demos of these movements


Kettlebell Russian Twist:

Weighted Superman Hold:

Medicine Ball Lateral Climbs: