CrossFit Evergreen – CrossFit


“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Deadlift (Deadlift

On the 1:30 x 5 Sets:
1 Rep @ 83%

*Percentage Based Off 1RM Deadlift

– Athletes should stick to given percentage as we will build off this in the coming weeks.

– Score: Recored 1 Rep at 83%

Warm Up

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 1-2 rep to 83%

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
– Conditioning Category: Threshold. We’ll move at our maximal sustainable pace throughout.

– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpees: Standard burpees here. Small jump at the top with hands overhead and hips fully open.

– Score: Total time.

– Quick breaks are key on the deadlifts. For some athletes, quick small sets will work best while for other athletes, bigger sets will work best. Go with the strategy that keeps you moving.

– Pace the burpees in a way that will allow you to hold on for big deadlift sets. Going a touch slower than you think can pay off in the later rounds.

– Focus on quick transitions.

Warm Up


Deadlifts (Light Weight)



Deadlifts (Workout Weight)




– Reduce Reps/Loading

– Sub Dumbbells


– Reduce Reps

– 21-15-9-9-15-21 Calorie Row or Bike Erg


30 Strict Handstand Push-ups
50 GHD

Time Cap: 10 Minutes

– Athletes can break up these reps however they see fit. They can also be completed in any order.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.