CrossFit Evergreen – CrossFit

“Head, heart, hands.” Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands.” There’s a step between that which decides if it’s going to actually happen, the heart.

t’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full; we know it will never work.

It’s less about what we’re doing, and more about why we are doing it. Our success is less about which path, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of head, heart, hands. If we find ourselves struggling with something; a specific career, a relationship, a lifestyle; what is causing it? Are we bought in?

Head, Heart, Hands. Our reasons are what will reap our results.

View Public Whiteboard


See Coach’s board.

Wise men (AMRAP – Rounds and Reps)

3 three minute AMRAPS, with 3 min rests in between of:


– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 75/45, Rx: 95/65, Rx+: 135/95

Rest 3:00


– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 85/65, Rx: 115/85, Rx+: 155/105

Rest 3:00


– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 105/85, Rx: 135/105, 185/135
– weight #1: moderate, something we can do for 15+ reps unbroken

– weight #2: moderately heavy, something we can do for 10+ reps unbroken

– weight #3: heavy, something we can do for 5+ reps unbroken when fresh

– be smart about where you break

– push for unbroken front squats and jerks

– score is rounds and reps for entire workout, start where you left off on each subsequent AMRAP.

Heart and Gut (Time)

5 rounds for time

– 9 strict toes 2 bar

– 12 pausing (1s) weighted floor hip bridges 135/95

– 15/12 calories Echo bike
– pause at the top of the hip bridge, squeeze all the way into this movement