CrossFit Evergreen – CrossFit


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Deadlift (Deadlift

On the 3:00 x 5 Sets:
5 Deadlifts

All Sets Performed @ 80-85% of 1RM Deadlift

– Athletes should aim to use the same weight across all 5 sets.

– Reps should be completed unbroken each set.

– Score: Loading Used Across


10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To Working Weight


– Sub Dumbbells

Barf (3 Rounds for reps)


3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts
Max Box Jumps (24″/20″)

Rest 2 Minutes Between Rounds
BB-MRx: 135/95, Rx: 155/115, Rx+: 185/135
– Overview: Athletes will be challenged in this interval style workout to push the pace each round. With only 2 minutes of rest between rounds, these should not be “all out” efforts but efforts that are just outside your comfort zone.

– Row: Should take 2:05 or less to complete.

– Deadlifts: Should take 1:10 or less to complete. Loading should not exceed 60% of your 1RM deadlift.

– Box Jumps: Rebounding will not be permitted. Jumping down with a dead stop or stepping down is allowed. Athletes should have 45s or more to accumulate reps.

– Score: Enter total box jump reps completed each round. Overall score will be the sum total.

– Let’s row at a hard, yet sustainable, pace in this workout. We should aim to be off the rower by roughly the 2:00 mark.

– We should aim to be slightly more aggressive with our deadlift sets. Let’s aim for 1-3 sets here. We want to be done deadlifting be by 3:15 to give us about 45s on the box.

– Rebounding will not be an option here so let’s settle into a steady, fast pace on the box jumps. The legs will feel tired so really try to overshoot your jump on that first rep.


500/450 METER ROW

– Reduce Distance

– Time Cap

– 400/350m Ski

– 1,000/900m Bike

– 400m Run

– 300m Air Run


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells


– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Burpees

– Bike