CrossFit Evergreen – CrossFit


“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.

There was a mistake.

The letter reads that the scores were mixed up between him and another student.

As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.

Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Power Clean (Power Clean

4 Sets:
Set 1: 5 Power Cleans @ 50%
Set 2: 3 Power Cleans @ 60%
Set 3: 1 Power Cleans @ 70%
Set 4: Max Power Cleans @ 75%

Rest 1-2 Minutes Between Sets.

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– For the final set, athletes should perform a max touch and go set.

– Score: Enter reps completed in the max set, and your weight.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

…Make more jumps if needed hitting 2 reps at a time until you reach 50%.


– Hang Power Cleans

– Sub Dumbbells

Road Kill (Time)

“Road Kill”

3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters
1/.8 KM Echo Bike

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

– Overview: Athletes should aim to move at their threshold pace throughout this workout. We’ll push for bigger sets on the barbell today.

– Run: Should be completed in less than 2:15.

– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in 1-2 sets every round. Reps will decrease each round.

– Bike: Should be completed in 2:15 or less. This will read as either 1km or 0.8km on your monitor.

– Score: Total time it takes to complete the workout.
– Let’s make the main focus in this workout to push the thrusters. Aim to hold on for bigger sets than you are typically comfortable holding onto.

– Out of the run and the bike, let’s push the bike a bit more since this will come right after the thruster. We can use the run to recover.



– Reduce Distance

– 500/400m Row

– 400m Ski

– 1000/800m Bike

– 300m Air Run


– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats


– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 400m Run

– 300m Air Run

Push-ups (Push-ups

Max Unbroken Set

– Athletes will work to failure here.

– Full range of motion will be required. Chest hits the floor in the bottom (not stomach) and elbows full lock out at the top.

– Pausing at the top in a high plank is okay. Resting in a down dog position will not be allowed.

– Score: Total reps


– Elevate Hands

– Knee Push-Ups