CrossFit Evergreen – CrossFit


“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.

As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.

Sometimes we’ll need action.

Sometimes we’ll need patience.

Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.

But everything we do – every rep – has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:

Where do we want to go (focus), and how hard do we want to work for it (effort).

Bench Press (Bench Press

Build To A Heavy Set of 10

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– The 10 reps need to be completed unbroken to count.

– We aren’t necessarily looking to hit a PR today but if it’s there, go for it!

– We recommend no more than 3 attempts at your heavy set of 10.

– Score: Enter heaviest set of 10 for today.

Warm Up

10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 3-5 until you are ready to make your first attempt at a heavy set of 10.


– Reduce Percentages

– Floor Press

– Sub Dumbbells

Doubtfire (Time)


2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs 20/14

– Overview: Athletes will find that they can push the pace a bit here in this 2 rounder. The big separators will be the wallballs and/or double unders. 

– Double Unders: Reps should be completed in less than 2:00.

– Row: Athletes should be able to complete the row in less than 3:30.

– Wallballs: Athletes should be able to complete each round in sets of 7 or more. Reps should take less than 3:00.

– Score: Total time
– Let’s make the first focus this workout on the wallballs. Let’s challenge ourselves to hold on for some bigger sets here.

– The next focus should be on the double unders. Let’s see if we can get these done in 3 sets or less.

– The thing that matters the least here is our row pace. A couple seconds faster on the row could mean an extra break on the ball. let’s be smart about our pacing so that we can lean into our wallball and double under sets.



– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 1:30 Effort On Any Machine

750/600 METER ROW

– Reduce Meters

– 4:00 Time Cap

– 700/500m Ski

– 1500/1200m Bike

– 500m Run

– 400m Air Run


– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– 75 Air Squats