CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

View Public Whiteboard

Back Squat

[All Percentages Based Off 1RM Back Squat]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between All Sets.

FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.

STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.

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

2-3 warmup sets to 70%


– Box Squat

– Reduce Percentage

“Voicemail” (AMRAP – Reps)

On the Minute x 10 Rounds:

6 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

Max Dumbbell Snatches

MRx: Box Step Overs

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

CHEST TO BAR: Unbroken sets. Less than 20s.

BOX JUMP OVERS: Less than 20s.

DUMBBELL SNATCHES: These are alternating single dumbbell power snatches. Goal is get 6+ snatches per minute.

SCORE: Total snatch reps.

– Hold on for unbroken sets of pull-ups. This may mean modifying the reps for some athletes.

– Steady pace on the box jump overs.

– Steady pace on the snatches. We need to breathe here so it is okay to switch hands on the ground. If switching in the air, be sure to take a good breath at the top of each rep.

– Focus on fast transitions.

– Stop about 5 seconds early each round to catch the breath and get ready for the next round.


4 Chest to Bar Pull-ups

4 Box Jump Overs

4 Dumbbell Snatches



– Reduce Reps

– Banded

– Strict

– Regular Pull-Ups

– Alternating Double Dumbbell Plank Rows


– Reduce Reps

– Reduce Box Height

– Broad Jumps


– Reduce Loading

– American Kettlebell Swings

– Light Barbell Snatches