CrossFit Evergreen – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

View Public Whiteboard

Back Squat

Back Squat

For Total Load:

5 Sets of 3

– The idea here is to complete heavier loads across all sets.

– Score: Enter heaviest set of 3. Enter all 5 sets in notes.

“10-dinitus” (Calories)

“10-dinitis”

On the 2:00 x 10 Rounds:

15 Wallballs 20/14

15 GHD Sit-ups

Max Calorie Row

WB-MRx 14/10, Rx 20/14

Plate-MRx: 35/25 AbMat SitUps

*Score: Total Calories
– Conditioning Category: Grindy Threshold

– Wallballs: Completed in 1-2 sets in less than 45 seconds.

– GHDSU: Completed in less than 45 seconds.

– Row: Athletes should have at least 30 seconds on the rower each round.

– We need to make quick work of the wallballs. Push for bigger sets here.

– Settle into a steady pace on the GHD’s. They don’t need to be fast but try to avoid stopping on these.

– Aim to row the same number of cals each round.

– There is no programmed rest here. You’ll move right from the rower, back to the wallballs. Focus on fast transitions and maximizing every second within each window.

Prep

5 Wallballs

5 GHDSU

5 Cal Row

Modifications

WALLBALLS

– Reduce Loading/Target Height

– Single Dumbbell Thrusters

GHDSU

– Reduce Reps

– Reduce Height

– Weighted Sit-Ups

– Sit-Ups

ROW

– Max Cals On Any Machine

– Max 10m Shuttle Runs

– Max Box Jumps (No Rebounding)