CrossFit Evergreen – CrossFit

“Your obsessions become your possessions.” Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in.” There may be a correlation, but not a causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband, a better wife, a better son and a better daughter. A better friend and a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

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See coach’s board.

Doce (AMRAP – Rounds and Reps)

4 minute AMRAP x 3, with 4 min rest

– 27/21 cal row

– 21 power cleans

– 15 burpee box jump overs (step-overs are Rx)


Rd 1 – 95/65

Rd 2 – 75/55

Rd 3 – 65/45


Rd 1 – 115/105

Rd 2 – 95/65

Rd 3 – 75/55


Rd 1 – 155/105

Rd 2 – 135/95

Rd 3 – 115/85

– try to finish the row and cleans in 3ish minutes, leaving about a minute for the burpee box jump overs.

– no need for full extension on top of the box.

– When choosing weights, consider the following set suggestions:

set 1: 3-4 sets (in the AMRAP)

set 2: 2-3 sets

set 3: 1-2 sets

Push/pull Body Armor (Time)

3 Giant sets:

– 7 barbell bench press MRx: 115/85; Rx: 135/95, Rx+: 155/105

– 14 dumbbell bent over row MRx: 45/35; Rx: 55/45, Rx+: 65/55