CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

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Charlie Brown (Time)

On the 15:00 x 2 Rounds:

800 Meter Run

60/40 Calorie Bike Erg

40/30 Calorie Row

200 Meter Wreck Bag Run (50/35)



1,000 Meter Row

800 Meter Ski Erg

40/30 Calorie Assault or Echo Bike

70/50 Calorie Schwinn Bike

600 Meter Trueform or Air Runner

60 Shuttle Runs [10 Meters]


50/35 Calorie Assault or Echo Bike

50/35 Calorie Ski Erg

75/50 Calorie Schwinn Bike


Increase Wreck Bag Run to 800 Meters

Increase Opening Run to 1,200 Meters

Increase Bike Erg to 100/70 Calories

Increase Assault or Echo Bike to 75/50 Calories

Increase Schwinn Bike to

35/25 Calorie Ski Erg


Weighted Run


Medicine Ball


Sled Push

We’re working all monostructural movements in this longer interval piece

You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window

Record your times for both rounds, as your score will be the slower of the 2

Each effort should take between 8-12 minutes to complete

This gives you at least 3 minutes to recover between sets

See further down the page for movement subs


Even the fastest times today will be over the half way point of each interval

This means that in each round, we are resting less time than we are working

That being said, these aren’t meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval

When we typically do interval workouts like this, we are going for 3-5 rounds

Today is different, in that we only have to complete 2 rounds

It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow

We’ll be fresh off rest for the 800 Meter Run and be able to push knowing there is rest coming after the 200 Meter Wreck Bag Run

The stations that will have the biggest impact today will be the bike erg and the rower

We are rewarded for a higher power output with a faster accumulation of calories

Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds

Holding the Calorie Per Hour outputs below will get you the following number of calories completed on the minute:

800: 13.3 Calories Per Minute

900: 15 Calories Per Minute

1000: 16.7 Calories Per Minute

1100: 18.3 Calories Per Minute

1200: 20 Calories Per Minute

1300: 21.7 Calories Per Minute

1400: 23.3 Calories Per Minute

1500: 25 Calories Per Minute

1600: 26.7 Calories Per Minute

1700: 28.3 Calories Per Minute

1800: 30 Calories Per Minute

1900: 31.7 Calories Per Minute

2000: 33.3 Calories Per Minute