CrossFit Evergreen – CrossFit


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Rowing Intervals Damper Settings (5 Rounds for time)

Rowing Intervals IQFA

On the 3:00 x 5 Sets:
Set 1: 500 Meter Row @ Damper 10
Set 2: 500 Meter Row @ Damper 8
Set 3: 500 Meter Row @ Damper 6
Set 4: 500 Meter Row @ Damper 4
Set 5: 500 Meter Row @ Damper 2

– Each set we’ll decrease the damper setting.

– Changing the damper setting helps us train different stroke rates and different ways of controlling our pace on the rower.

– At the higher damper settings we are likely to row at a lower stroke rate vs. at the lower damper settings.

– Let’s see if we can maintain our pace regardless of the damper setting.

– Score: Enter how long it takes to complete each 500m effort. Overall score will be the sum total.
Warm Up

20s @ damper 10

20s @ damper 8

20s @ damper 6

20s @ damper 4

20s @ damper 2



– Reduce Meters

– 400m Ski

– 1,000m Bike

– 400m Run

– 300m Air Run

– 18 Shuttle Runs (25ft. Out + 25ft. Back)

Running Man (10 Rounds for time)

On the 2:00 x 10 Rounds:

200m Run (Bike .5 KM)
12 Wallballs MRx: 14/10, Rx: 20/14

– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes can make this as hard or as easy as they would like.

– Score: Enter how long it takes to complete each round.


– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike


– Reduce Reps/Loading/Target Height

– Sub Single Dumbbell Thrusters

– Sub Empty Barbell Thrusters

– 20 Air Squats

Mobility/Stretch (No Measure)

Thursday 30 Mobility

Puppy Pose
Shoulder to Floor    
Wrist Stretches  
Kneeling Front Rack Stretch
Down Dog  
Pigeon Pose
Bow Pose
Happy Baby
Knees To Side Trunk Stretch
Knees To Chest