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WOD2016-12-13T19:33:44+00:00
2106, 2024

CrossFit – Fri, Jun 21

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

Build to A Heavy Single Rep
)

– Barbell should come from a rack.

– We’re still focusing on Technical Failure today, which means that we are only working so long as our form and technique are still mostly intact. Once things start to break down or our previous successful rep gets slow and grindy, we will end our build there.

– Score: Load of heaviest single rep.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build to a heavy single rep for the day.

Rest 2:00 before/between heavy single attempts.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

– Reduce Loading

Lean and Mean (Time)

“Lean and Mean”

18-15-12-9-6-3 :

Toes to Bar

Front Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

Calorie Row

Time Cap: 18 Minutes

– Overview: We’ve got a midline hefty triplet today and it’s a fun one! We’re going to feel pretty good through our first couple of rounds of work, but the workout starts to set in somewhere around the round of 12 reps. How well can you hang on to your pace and sets when the grind really begins?

– Toes to Bar: 1-3 sets for the first 3-4 rounds, once we’re in the single digits we should try to get these done unbroken.

– Front Squats: These should be unbroken all the way through. In the bigger sets we may break once quickly.

– Calorie Row: We should be at 1:30 or less for the first round of 18 and the following rounds should get faster from there.

– Score: Time to complete work. Add 1s per rep if you are time capped.
– Athletes should be thinking about their strategy on the toes to bar and breaking early on purpose to hold of the forearm fatigue that will compound as we make our way through these three movements.

– Front squats should be unbroken (or very close to it). These should be done at a smooth pace but not necessarily a sprint if we know it will cost us when we get to the rower. Smooth and steady will help you stay in control of your breathing so that you can hold consistent paces on the row.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells/Kettlebells

– 36-30-24-18-12-6 Air Squats

CALORIE ROW

– Reduce Reps

– 1:30-1:15-1:00-:45-:30-:15 Time Caps

– 12-10-8-6-4-2 Calorie Ski

– 18-15-12-9-6-3 Bike Erg/Echo/Assault

– 300-250-200-150-100-50m Runs

2006, 2024

CrossFit – Thu, Jun 20

CrossFit Evergreen – CrossFit

Ground Rule Double (Time)

“Ground Rule Double”

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 30 Minutes

– Overview: We’ve got a hefty dumbbell and a spiked heart rate today with a little bit of recovery time between rounds. We’re giving a solid push on all 3 movements today, but the dumbbell is where the spice starts to hit, working under fatigue with a heavier than normal single arm push press with some tired legs to boot.

– Double Unders: Ideally we’re unbroken today. These should be completed in less than 1:00.

– Calorie Bike Erg: 2:15 or less of work each round, while this is not an easy pace we want to try and recover or control our breathing a bit here.

– Dumbbell Push Press: The weight is meant to be challenging, but sets should still remain unbroken throughout. A brief rest between arms is fine.

– Score: Total time to complete work, including rest. Goal is to be about 20:00 or less total time.
– While we have our longest period of time on the bike today, this may be where some opt to try and maintain a consistent working pace in order to recover their breathing a bit. This will allow them to transition to their dumbbell reps faster.

– With some rest between rounds we should be able to hold a harder pace during our work than we might if there was no rest. Use your rest intentionally by slowing your breathing and trying to recover your heart rate.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30 On Any Machine

30/24 CALORIE BIKE ERG

– Reduce Reps

– 2:15 Time Cap

– 30/24 Calorie Row

– 27/21 Calorie Ski

– 400m Run

– 300m Air Run

DUMBBELL PUSH PRESS

– Reduce Loading

– Sub Kettlebell

– Sub Barbell

– Dumbbell Strict Presses

– 12 Kipping HSPU

1906, 2024

CrossFit – Wed, Jun 19

CrossFit Evergreen – CrossFit

Power Clean (Power Clean

Build to A Heavy Single
)

– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our build up there.

– While we are building up to a heavy single rep, this may not mean that we are going for a PR today, we should still be determining whether we continue building on whether our form is still sound.

– Score: Load for heaviest single rep.

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ A Light Weight

3 Power Cleans @ A Moderate Weight

Build to a heavy single for the day.

Rest at least 2:00 before/between heavy single attempts.

MODIFICATIONS

– Sub Hang Power Cleans

– Sub Dumbbells/Kettlebells

Hell End (Time)

“Hell End”

3 Rounds For Time:

400 Meter Run

12 Power Cleans MRx: 65/35, Rx: 85/55, Rx+: 105/75

21 Burpees

Time Cap: 18 Minutes

– Overview: Classic CrossFit piece today for 3 fast paced rounds! While the workout itself is meant to be consistent moving from beginning to end, most of us will need to decide which of these 3 movements to use as our pacer and a little bit of recovery for our breathing. Can you hold back a little in Round 1 in order to be able to empty the tank in Round 3?!

– Run: Should be 2:15 or less today, focusing on a consistent pace across all of our rounds should keep us from burning out in round 1.

– Power Cleans: 1-3 sets today in order to maintain the pace of this piece. Weight should not exceed 65% of our 1RM.

– Burpees: Steady pace throughout completed in 2:00 or less today.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are confident with this barbell today should push to complete their cleans unbroken or in two very quick sets. If this is the strategy you go with, you may need to use the burpees OR the run as your pacer to recover your breathing a bit as you work.

– We can choose one of these 3 movements as our pacer today based on our own strengths. Ideally we are picking 2 movements to push the gas, and only 1 to move at a sustainable pace so we can hold a harder pace on the others.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Time Cap

– 500m Row

– 400/360m Ski

– 1000/900m Bike

– 300m Air Run

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BURPEES

– Reduce Reps

– Remove Push-up (Kick back to plank)

– 2:00 Time Cap

– 21 Cals On Any Machine

– Push-Ups

1806, 2024

CrossFit – Tue, Jun 18

CrossFit Evergreen – CrossFit

Hold It Together (Time)

“Hold It Together”

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20″)

Dumbbells: Mrx: 20/15, Rx: 35/25

* Partition However You’d Like

Time Cap: 35 Minutes

– Overview: Who doesn’t love a good “choose your own adventure” day, Tribe! We’ve got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Are you a go big sets or go home style athlete, or are you a small manageable bites type?

– Calorie Row: The row should account for no more than about 15 total minutes of our working time today, putting us at a 10 calorie per minute or more pace.

– Pull-ups: Total time on our pull-ups is probably going to be in the 6 total minutes or less range, meaning we can complete about 10 reps within a :30 window. Consider reducing your reps or combining a scale to accomplish this.

– Dumbbell Box Step-ups: A good chunk of our time will be spent here with these, as they are the most time consuming. If we can complete 8-10 reps within a minute, we’re in pretty good shape!

-Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)

– Whatever strategy we come into the workout with, keep it in your mind that you have the ability to adjust or change it if things start to get a bit sticky along the way.

POSSIBLE OPTIONS:

3 Rounds:

50/40 Calorie Row

30 Pull-ups

20 Dumbbell Box Step-ups

5 Rounds:

30/24 Calorie Row

18 Pull-ups

12 Dumbbell Box Step-ups

6 Rounds:

25/20 Calorie Row

15 Pull-ups

10 Dumbbell Box Step-ups

10 Rounds:

15/12 Calorie Row

9 Pull-ups

6 Dumbbell Box Step-ups

MODIFICATIONS

CALORIE ROW

– Reduce Reps

– 135/110 Calorie Ski

– 150/120 Calorie Bike

– 150/120 Calorie Air Run

– 135/110 Calorie Echo/Assault Bike

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading/Box Height

– Single Dumbbell/Kettlebell Box Step-ups

– Double Kettlebell Box Step-ups

– Dumbbell Forward/Reverse Lunges

Lethal Legs (No Measure)

Accessory [Lethal Legs]

6 Rounds:

20 Seconds Goblet Squats 35 / 25 lb

10 Seconds Rest

Directly Into…

6 Sets:

20 Seconds Wall Sit

10 Seconds Rest

– Athletes should prioritize their working time on this piece by pushing for reps during the goblet squat portion and holding good form (at parallel) during their wall sits.

– Loading is not meant to be super heavy, we should be able to move for the full :20 each round.

– Score: Work completed. Add any other notes to your workout notes section.

1806, 2024

CrossFit – Tue, Jun 18

CrossFit Evergreen – CrossFit

Hold It Together (Time)

“Hold It Together”

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20″)

Dumbbells: Mrx: 20/15, Rx: 35/25

* Partition However You’d Like

Time Cap: 35 Minutes

– Overview: Who doesn’t love a good “choose your own adventure” day, Tribe! We’ve got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Are you a go big sets or go home style athlete, or are you a small manageable bites type?

– Calorie Row: The row should account for no more than about 15 total minutes of our working time today, putting us at a 10 calorie per minute or more pace.

– Pull-ups: Total time on our pull-ups is probably going to be in the 6 total minutes or less range, meaning we can complete about 10 reps within a :30 window. Consider reducing your reps or combining a scale to accomplish this.

– Dumbbell Box Step-ups: A good chunk of our time will be spent here with these, as they are the most time consuming. If we can complete 8-10 reps within a minute, we’re in pretty good shape!

-Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)

– Whatever strategy we come into the workout with, keep it in your mind that you have the ability to adjust or change it if things start to get a bit sticky along the way.

POSSIBLE OPTIONS:

3 Rounds:

50/40 Calorie Row

30 Pull-ups

20 Dumbbell Box Step-ups

5 Rounds:

30/24 Calorie Row

18 Pull-ups

12 Dumbbell Box Step-ups

6 Rounds:

25/20 Calorie Row

15 Pull-ups

10 Dumbbell Box Step-ups

10 Rounds:

15/12 Calorie Row

9 Pull-ups

6 Dumbbell Box Step-ups

MODIFICATIONS

CALORIE ROW

– Reduce Reps

– 135/110 Calorie Ski

– 150/120 Calorie Bike

– 150/120 Calorie Air Run

– 135/110 Calorie Echo/Assault Bike

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading/Box Height

– Single Dumbbell/Kettlebell Box Step-ups

– Double Kettlebell Box Step-ups

– Dumbbell Forward/Reverse Lunges

Lethal Legs (No Measure)

Accessory [Lethal Legs]

6 Rounds:

20 Seconds Goblet Squats 35 / 25 lb

10 Seconds Rest

Directly Into…

6 Sets:

20 Seconds Wall Sit

10 Seconds Rest

– Athletes should prioritize their working time on this piece by pushing for reps during the goblet squat portion and holding good form (at parallel) during their wall sits.

– Loading is not meant to be super heavy, we should be able to move for the full :20 each round.

– Score: Work completed. Add any other notes to your workout notes section.

1706, 2024

CrossFit – Mon, Jun 17

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Build to A Heavy Single
)

– Barbell should be taken from a rack.

– We are still going To Technical Failure, which means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.

– 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.

– Score: Load used for heaviest single.

WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to a heavy single rep.

Rest at least 2:00 before and between your heavy single attempts.

Build to 90% + 5# in sets of 2-3 reps.

Rest at least 2:00 before attempting max rep set.

MODIFICATIONS

– Reduce Percentage

– Sub Dumbbells

– Sub Floor Press

Fair Game (Calories)

“Fair Game”

On the 2:00 x 8 Sets:

9 Kettlebell Swings MRx: 35/25, Rx: 53/35

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

– Overview: In these intervals we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!

– Kettlebell Swings: Unbroken sets across all rounds. While the weight is meant to be challenging, it should not force us to break. We should be finishing with Kettlebell directly overhead, stacked.

– Hand Release Push-ups: Unbroken sets here as well. In order to maintain intensity throughout, adjust the reps as needed to hold smooth unbroken sets.

– AbMat Sit-ups: Speed is the intent here today as well. These should be kept to about :40 of work or less.

– Score: Total calories accumulated across all 8 rounds. Leave screen running throughout.
– Athletes are aiming to hold a very high effort intensity today across their rounds because this is a race against the clock to earn time on our bike. These reps seem very manageable as is, but when you put them to a short clock, they compound quickly.

– Goal is to get to the bike today with around :30 to earn some calories each round. While we may want to push on the first working movements, today’s workout is not meant to be broken up or strategized. Choose reps that will allow you to hold high effort and have time on the bike.

– The majority should be considering reducing their push-ups reps before reducing the other two movements, as the push-ups are what will become the sticking point for most.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

– Box/Bench/AbMat Target Push-Ups

– Dumbbell Floor Press

SIT-UPS

– Reduce Reps

– Hollow Rocks

CALORIE BIKE ERG

– Row/Ski/Assault/Echo/Air Run

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