CrossFit Evergreen – CrossFit

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

View Public Whiteboard


[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 5 sets of 5 unbroken deadlifts. For the final set, complete 1 set of 5+ deadlifts. This is a “near max” set of unbroken deadlifts. We’ll leave 1-2 reps in the tank here.

SCORE: Enter reps completed for the set of 5+.


2-3 warmup sets to 65%



– From Blocks

– Double Dumbbell

“Barnharts Bet” (3 Rounds for time)

[On the 0:00]

For Time:

21 Power Cleans

30/21 Calorie Echo Bike

21 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

[On the 8:00]

For Time:

15 Power Cleans

30/21 Calorie Echo Bike

15 Power Cleans MRx: 105/65, Rx: 135/85, Rx+: 155/105

[On the 16:00]

For Time:

9 Power Cleans

30/21 Calorie Echo Bike

9 Power Cleans MRx: 115/75, Rx: 155/105, Rx+: 185/115

POWER CLEANS: We should be able to cycle the bar at all 3 weights.

ECHO BIKE: Less than 2:30.

SCORE: Enter split times for each interval. Overall score will be the sum total.

– Push for big sets on the barbells. We really want to work our barbell cycling today. Athletes should have 2 minutes of rest or more between intervals which will be more than enough time to recover. It is okay to mix in some singles but the majority of our cleans should be touch and go today.

– Push the bike but not at the expense of our bigger barbell sets.


5 Power Cleans @ 1st Weight

5 Calorie Echo Bike

4 Power Cleans @ 2nd Weight

4 Calorie Echo Bike

3 Power Cleans @ 3rd Weight

3 Calorie Echo Bike



– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– 30/21 Cal Assault Bike, Air Run, or Ski

– 40/30 Cal Bike Erg or Row

– 400m Run

– 100 Double Unders