2605, 2020


CrossFit Evergreen – CrossFit

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

View Public Whiteboard


3 Rounds:

30 Seconds Active Samson https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be

30 Seconds Pigeon Pose (Each Side) https://www.youtube.com/watch?v=sFvViEiegKw

30 Seconds Active Divebombers https://www.youtube.com/watch?v=SrM4_RvFQf8

30 Seconds Double Dumbbell Romanian Deadlifts https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be

Home WOD

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest



Single Dumbbell Deadlifts (Alternate Arms Every Round) https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be

Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes

After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out

Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps


The dumbbell weight is designed to be on the lighter side

Touch one head of the dumbbells on the outside of the feet in the bottom of each rep

This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

Within the workout you should be able to hold on for all 20 seconds

Click Here for a demo video https://www.youtube.com/watch?v=42c4M-qS1-0&feature=youtu.be

If you have a barbell available and would like to use it, the prescribed weight would be (135/95)

Body Armor

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets



Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges

These sets are not for time – focus on quality over speed

Move directly from one movement into the next and rest 1 minute between sets

You can stay at the same weight or increase wight each round for the weighted glute bridges


Single Leg Glute Bridge: https://www.youtube.com/watch?v=TQt2I73oL6Y

Weighted Glute Bridge: https://www.youtube.com/watch?v=DLgAPsiZbQ8&feature=youtu.be

Glute Bridge: https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be


Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
On the 1:30 x 7

1 Set of Strict Handstand Push-ups



Week 3 of 3 in this progression

The goal is to slightly increase your score over previous attempts

Within each 90 second window, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9



Box Handstand Push-ups

Double Dumbbell Strict Press



Flex Seal (Time)

For Time:

50 AbMat Sit-ups, 25′ Handstand Walk

25 Dumbbell Deadlifts, 25′ Handstand Walk

40 AbMat Sit-ups, 25′ Handstand Walk

20 Dumbbell Deadlifts, 25′ Handstand Walk

30 AbMat Sit-ups, 25′ Handstand Walk

15 Dumbbell Deadlifts, 25′ Handstand Walk

20 AbMat Sit-ups, 25′ Handstand Walk

10 Dumbbell Deadlifts, 25′ Handstand Walk

10 AbMat Sit-ups, 25′ Handstand Walk

5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s



Reduce Distance

30 Seconds of Practice

30 Seconds of Handstand Weight Shifting

30 Seconds of Box Shoulder Taps


Single Dumbbell Deadlifts (2x Reps)

Barbell Deadlifts (135/95) (61/43)

Today’s conditioning piece will train your handstand walking skills under midline fatigue

Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25′ Handstand Walk

You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station


The dumbbell weight we’re using today would be heavier on some movements, but it is relatively light for the deadlift

Choose a weight that allows you to complete each round in 1-2 sets

Holding the bells on the outside of the body with a narrow stance, you’ll tap on head of the dumbbell on the floor in the bottom of each rep


Walking in 25′ increments today for a grand total of 250′

Each 25 foot segment should take 30 seconds or less to complete

Adjust your distance or choose a variation that works within this time frame



The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks

Adjust your pace on these two movements to maximize your abilities on your hands

If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to

This slower pace will enable you to approach the handstand walks under control, which can lead to better execution

If you’re more confident in your handstand walking abilities, see if you can push the pace on these two movements


The hardest part on handstand walks can sometimes be just starting the movement

Waiting for the perfect time is common, as this is a very high skill movement

Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups

Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet

Once you’re up, you may feel like you can

2505, 2020

Murph Day

CrossFit Evergreen – CrossFit

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

View Public Whiteboard

Home WOD

Murph (ISH) (Time)

For Time:

1 Mile Run

100 Renegade Rows

200 Push-ups

300 Air Squats

1 Mile Run



200 Mountain Climbers

100 Burpees

8 min. AMRAP line hops


Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups


100 Inverted Rows https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be

Dumbbell Plank Rows (100 Each Side) https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be

Double Dumbbell Bent Over Row (100 Total) https://www.youtube.com/watch?v=SdKsMzdkYZw&feature=youtu.be

Single Arm Bent Over Rows (100 Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be

Odd Object Bent Over Rows https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy

This is a longer, high volume bodyweight workout

The RX version of Murph includes 100 pull-ups vs 100 renegade rows

You can partition the reps however you see fit

A common option here is 20 rounds of 5-10-15

There is also the option to wear a 20/14 pound vest (9/6 Kilos)

Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less


Choose options for the upper body movements that allow you to complete the partitioned rows in 1 set and the push-ups within 1-3 sets within the workout

If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2305, 2020


CrossFit Evergreen – CrossFit

View Public Whiteboard

Home WOD

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders



Reduce Reps

30 Single Unders

20 Seconds of Attempts

10 Over and Back Dumbbell Hops

20 Line Hops

20 Double Taps


Odd Object Ground to Overhead


Jumping Lunges

Reverse Lunges

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete


This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed or choose from another variation listed in the “modifications” section


We’ll use a single dumbbell for both dumbbell movements today

Choose your weight based off the more challenging of the two – the dumbbell snatch

This should be a load that you can cycle for 20+ reps unbroken when fresh

On each movement, you’ll alternate sides every rep:

Lunges: 20 Reps Per Leg

Snatches: 15 Reps Per Arm

The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches

Ensure you are fully locked out up top on each movement before switching sides

You can hold the dumbbell wherever is most comfortable for you on the step back lunges


The burpees to finish out each round are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up

Finish at full extension with a small clap overhead and some air under the feet

Body Armor

Not For Time:

50 “Child Makers”



Working the upper body and lower body in today’s Body Armor piece

The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”

1 “Child Maker” is:

1 Push-up

1 Dumbbell Row (Left)

1 Dumbbell Row (Right)

1 Dumbbell Deadlift

These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed

It is your choice on loading

Compare your notes to 4/18/20


Child Maker: https://www.youtube.com/watch?v=qOF5m_WUFFs&feature=youtu.be


If you have only a single dumbbell, complete a regular push-up, and the remainder as written above

If you do not have any weights, complete:

1 Push-up Plank Video

1 Push-up

1 Burpee

2205, 2020


CrossFit Evergreen – CrossFit

“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

View Public Whiteboard


7 Minutes For Quality

Performed with Light Dumbbell

100 Meter Run

10 Single Dumbbell Rows (Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be

10 Single Dumbbell Strict Press (Each Side)

10 Single Dumbbell Deadlifts (Each Side) https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be

Home WOD

Cinnamon Swirl (Home Version) (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts



Double Dumbbell Rows

Single Dumbbell Row (7 Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be

Odd Object Rows (2x Reps) https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be


Single Dumbbell Push Press (5 Each Side)

Odd Object Push Press


Single Dumbbell Deadlifts (10 Each Side)

Odd Object Deadlifts


15 x 10 Meter Shuttle Runs

15 Box Jumps

15 Mountain Climbers

15 Weighted Step-ups

15 Tuck Jumps

Today’s workout is long and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting

We can expect to complete around 7-10 rounds when all is said and done

This works out to a round about every 2-3 minutes


Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


These weight is intended to be fairly light for the push presses and deadlifts today

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round

Adjust the reps up or down based on what weights you have available at home

Light Weights: 15 Push Press + 21 Deadlifts

Heavier Weights: 7 Push Press + 9 Deadlifts

Body Armor

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold



Working both sides of the body in this midline focused Body Armor

Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold

Choose a load that allows you to complete at least 30 seconds at a time

Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position

This piece is not for time – so aim for quality body positions


Weighted Hollow Hold: https://www.youtube.com/watch?v=xvzrhuOlGBI&feature=youtu.be

Arch Hold: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be



No Weight

Reduce Time

Hands By Side

Knees Tucked Into Chest

Front Plank


Reduce Time


If you have the equipment

Back Squat

Box Squats

On the Minute x 10:

2 Box Squats

All Sets at 55% 1RM Back Squat

Box Height 3″ Below Parallel



Week #2 in this progression

Over the next weeks, the height will stay the same and the percentages will increase

Use 55% of your 1RM Back Squat for all 10 sets today



The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position


Pausing Back Squats (3 Seconds in Bottom)


Warmup Sets

3-5 Sets:

2-3 Box Squats

Building to 55% of 1RM Squat


Cinnamon Swirl (AMRAP – Rounds and Reps)


200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)



Reduce Reps

Banded Strict Pull-ups

Ring Rows


250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

Today’s workout is longer, light, and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng

We can expect to complete around 7-10 rounds when all is said and done


Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


The barbell is intended to be light for the push presses and very light for the deadlifts

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that you can complete the 10 reps unbroken in every round today

Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders


This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other

Inside the gym, we rotate between:

Strict Pull-ups: Upper Body Pull

Push Presses: Upper Body Push

Deadlifts: Lower Body Pull

The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements

Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement

The big thing to consider in this longer workout is what pace is sustainable

It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes

It’s not too fast or slow – ideally somewhere right in the middle

After finishing the deadlifts, take a look at the clock and note the time

If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout

In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…

Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes

Use whatever your opening round split is as your guide for the rest of the workout

2105, 2020


CrossFit Evergreen – CrossFit

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

View Public Whiteboard


Warmup Set

400m Run

20 Lunges

400m Run

Metcon (Time)

1 Mile Run

100 Burpees

50 V-ups

2005, 2020


CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

View Public Whiteboard


3 Rounds

30 Seconds Cossack Squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

30 Seconds Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y

30 Seconds Glute Bridges https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be

Directly Into…

3 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be

30 Seconds Glute Bridge Walkouts https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be

CEO (5 Rounds for reps)

5 Rounds:


3 Double Dumbbell Power Snatches (50’s/35’s)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds


Double Dumbbell Power Snatch: https://www.youtube.com/watch?v=YP_e_sndmvk&feature=youtu.be



Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”

You’ll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)

Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers


Both heads of the dumbbells touch the floor between the legs at the bottom of each rep

Jump the dumbbells overhead in one smooth motion to a locked out position

This should be a moderate load that will be completed unbroken each round


The chest touches the floor in the bottom and elbows reach full extension at the top of each rep

Choose a rep number or variation that you can complete unbroken each round



The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout

We move from a total body pull, to an upper body push, to a lower body push

See if you can complete each movement unbroken within these short windows

The two things you can adjust as needed are your transition time and air squat speed

If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time

If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

Body Armor

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest



We’re pulling with the upper body and the lower body in today’s Body Armor piece

Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can

Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration

If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds


Double Dumbbell Romanian Deadlifts: https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be

Load More Posts

Achieve Your Fitness Goals

Flexible membership packages to suit all levels of training to help achieve your fitness goals