CrossFit Evergreen – CrossFit

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

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Home WOD

Metcon (AMRAP – Rounds and Reps)


Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)



Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)


2k Row

Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run

The run only happens one time at the start of the workout

With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows

Your score will be the total number of rounds and reps of those 3 stations

You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout


Choose a rep number or variation that allows you to complete this station in right around 1 minute


From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest

We’ll complete a total of 20 reps, or 10 each side

At the top, ensure the dumbbell makes contact with the body before lowering the weight back down

Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh

Click Here to see a video of this movement

Body Armor

3 Giant Sets:

7 Lower Range Bent Over Rows (single DB)

7 Upper Range Bent Over Rows

7 Full Range Bent Over Rows

Complete left arm, then right, for a single round.

Rest as needed between sets.



Today’s Body Armor focuses on our pulling capacity

With 21 reps per set on each arm, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps on one arm, change sides, and that is a single set

Rest as needed between sets.

Gymnastic Conditioning

If you have the equipment

Metcon (Time)

21-18-15-12-9: (10 Min Cap)

Kettlebell Swings (53/35)

Kipping Handstand Push-ups



Reduce Reps

Box Handstand Push-ups


1 Minute of Practice

30 Seconds Handstand Weight Shifting

30 Seconds Box Shoulder Taps

This conditioning piece will challenge your handstand walking skill under upper body fatigue

After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk

You will handstand walk after your last handstand push-up, not after the kettlebell swings as well

There are a total of 5 handstand walks

Your score is the total time it takes to finish the 5 rounds


Use a weight here that you can complete for 30+ reps unbroken when fresh

These reps finish all the way overhead


If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written

If you’re not quite there, consider reducing the reps or choose a variation from “subs”

There are 75 total reps in the workout

Common volume modifications are:

18-15-12-9-6 [60 Reps]

15-12-9-6-3 [45 Reps]

10-8-6-4-2 [30 Reps]


Choose a distance that takes 1 minute or less to complete


Hot Route (Time)

For Time: (25 Min Cap)

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)


Devil’s Press:



2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault or Echo Bike

160/115 Calorie Schwinn Bike

1200 Meter Air Runner or Trueform


Reduce Reps

90 Seconds of Practice

Single Leg Squats to Box or Bench


Reduce Weight

Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4

Once you finish the run, you’ll immediately transition to the 3 round triplet

Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work

Choose weights and variations that allow you to complete this workout in less than 25 minutes


The buy-in run will only happen once at the beginning of the workout

You will not return to the run after you complete the full mile

Choose a distance that takes you less than 9 minutes to complete


You’ll lock out 1 dumbbell overhead for this walking lunge

Complete 50 feet on one arm before switching to the other

This should be a challenging weight that allows you to complete these 50 foot segments with 1 break

Make sure the back knee kisses the floor and the lower body reaches full extension between steps


The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor between the dumbbells on each rep

You’ll swing the bells overhead without pausing at the shoulders

This is meant to be a very challenging weight for this movement

Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)



With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here

Imagine you’re going out for a 2-3 mile run instead of a 1 mile run

This smart pace will set you up nicely to keeping moving on the heavy and high skill movements that take place inside the gym


Let’s balance out these two movements that challenge our balance and lower body pressing

The movement order incentivizes you to work through larger distances on the lunges

With the pistols, you can adjust your cycle time to keep moving forward at a steady pace

Unlike the pistols, when you stop on the lunges, it’s a lot harder to get started up again

See if you can complete the 50’ lunge on each side in 1-2 sets

Move at a pace on the pistols that allows you to thrive through the heavier devil’s presses that follow


The devil’s press will be a steady grind, but the more effort you put into this movement, the easier it gets

Pacing out your pistols correctly will help you attack this station

Focus, power, and good positioning will do more for you than speed on this station

Take these 1 rep at a time, giving your full effort to each (capitalize on momentum)