CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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100 Push up challenge (AMRAP – Reps)

with a 2 minute time cap:

100 total push ups
If completed in under 2 mintes add time into comments.

“Turf and Toe” (Time)

For Time:

15 Power Clean and Jerks

600 Meter Run

30 Toes to Bar (mrx-V-Ups)

600 Meter Run

30 WB M&M’s

600 Meter Run

15 Power Clean and Jerks

BB: MRx: 115/65, Rx: 135/85, Rx+: 155/105

WB: MRx: 14/12, Rx: 20/14
– Conditioning Category: Pacer

– Choose a moderately heavy barbell weight that you’ll complete as singles during this chipper workout


1. Singles are likely the best option from the beginning on the clean and jerks. Practice staying close to the bar and keep urgency high here. Create a nice rhythm between reps that you can maintain for the 30 total reps.

2. Look to complete short bursts on the toes to bar. It’s not about the size of the set, it’s about the time between sets. Keep your sets quick and your breaks quicker over the 2 efforts on this movement.

3. Knowing we’re likely going with small sets on the toes to bar and singles on the barbell, look to push the run a bit. You can get the lungs back between these smaller sets on the the “inside” movements.

Practice Round:

With Workout Weight:

3 Clean and Jerks

100 Meter Run

6 Toes to Bar