CrossFit Evergreen – CrossFit

CFE INSPIRE

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you

drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.


70s DISCO / HIPSTER TUESDAY!!

Clean and Jerk (1 RM Clean and Jerk
)

You will have 10 minutes to warm up with your BB into your working weight for C&J.

3 Attempts are recommended. 1 at a weight you know you can do, 1 at a weight that will challenge you. 1 at a weight you have never done before.

Challenge yourself until failure today!

Jerks can be push or split. Your choice.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.

Score is the time it takes to complete all 90 reps.

– Beginner: 7-9 minutes

– Intermediate: 6-7 minutes

– Advanced: 4-6 minutes

– Elite: <3 minutes Prior to “3…2…1…GO!” pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn’t appropriate for your fitness level yet, try this:
Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

“Fran” should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.

Scaling

This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.

Intermediate

21-15-9

Thrusters (75/55 lb)

Pull-Ups

Beginner

21-15-9

Dumbbell Thrusters (2×15/10 lb) OR BB – 55/35lb

Ring Rows