2303, 2023

CrossFit – Thu, Mar 23

CrossFit Evergreen – CrossFit


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Rowing Intervals Damper Settings (5 Rounds for time)

Rowing Intervals IQFA

On the 3:00 x 5 Sets:
Set 1: 500 Meter Row @ Damper 10
Set 2: 500 Meter Row @ Damper 8
Set 3: 500 Meter Row @ Damper 6
Set 4: 500 Meter Row @ Damper 4
Set 5: 500 Meter Row @ Damper 2

– Each set we’ll decrease the damper setting.

– Changing the damper setting helps us train different stroke rates and different ways of controlling our pace on the rower.

– At the higher damper settings we are likely to row at a lower stroke rate vs. at the lower damper settings.

– Let’s see if we can maintain our pace regardless of the damper setting.

– Score: Enter how long it takes to complete each 500m effort. Overall score will be the sum total.
Warm Up

20s @ damper 10

20s @ damper 8

20s @ damper 6

20s @ damper 4

20s @ damper 2



– Reduce Meters

– 400m Ski

– 1,000m Bike

– 400m Run

– 300m Air Run

– 18 Shuttle Runs (25ft. Out + 25ft. Back)

Running Man (10 Rounds for time)

On the 2:00 x 10 Rounds:

200m Run (Bike .5 KM)
12 Wallballs MRx: 14/10, Rx: 20/14

– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes can make this as hard or as easy as they would like.

– Score: Enter how long it takes to complete each round.


– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike


– Reduce Reps/Loading/Target Height

– Sub Single Dumbbell Thrusters

– Sub Empty Barbell Thrusters

– 20 Air Squats

Mobility/Stretch (No Measure)

Thursday 30 Mobility

Puppy Pose
Shoulder to Floor    
Wrist Stretches  
Kneeling Front Rack Stretch
Down Dog  
Pigeon Pose
Bow Pose
Happy Baby
Knees To Side Trunk Stretch
Knees To Chest

2203, 2023

CrossFit – Wed, Mar 22

CrossFit Evergreen – CrossFit


“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.

If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.

Accountable to our thoughts, responsible to our actions.

Bench Press (Bench Press

On the 1:30 x 7 Sets:
Set 1: 5 Reps @ 78%
Set 2: 3 Reps @ 81%
Set 3: 1 Rep @ 84%
Set 4: 5 Reps @ 81%
Set 5: 3 Reps @ 84%
Set 6: 1 Rep @ 87%
Set 7: 1 Rep @ 90%

– Barbell should be taken from a rack.

– Athletes are responsible for changing out their weights between sets.

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

– Score: Enter weights used for each set.

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 2-3 to your opening weight.


– Reduce Percentages

– Floor Press

– Sub Dumbbells

Albacore (Time)


For Time:
800 Meter Row
80 GHD Sit-ups
500 Meter Row
50 Push-ups
300 Meter Row
30 Toes to Bar

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace.

– Row: The 800m row should take less than 4:00. The 500m row should take less than 2:30. The 300m row should take less than 2:00. 

– GHDSU: Should be completed in less than 4:00.

– Push-Ups: Should be completed in less than 4:00.

– Toes To Bar: Should be completed in less than 4:00.  

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Pace the rows in a way that will allow you to push the other 3 movements. Somewhere around your 2k time trial pace or slightly slower than that is a great place to be.

– Settle into a steady pace on the GHDSU. Taking breaks as needed can be helpful to keep your sets and pace consistent.

– Our strategy on the push-ups will depend on our capacity. One bigger set followed by some smaller sets or quick small sets right from the start, are both great options for this one.

– Similar to the push-ups, our strategy on the toes to bar willdepend on our capacity. Keep in mind the shoulders, midline, and grip will be feeling fatigued at the end of this workout. Expect to need more breaks than usual here. Quick small sets are a great way to finish out this workout.


800-500-300 METER ROW

– 650-400-250m Ski

– 1600-1000-600m Bike (Any)

– 650-400-250m Run

– 500-300-200m Air Run


– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups


– Reduce Reps

– Elevate Hands

– Knee Push-Ups

– Dumbbell Bench Press


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– Sit-Ups

2103, 2023

CrossFit – Tue, Mar 21

CrossFit Evergreen – CrossFit


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Clean & Jerk (Weight)

Clean & Jerk

Build to Heavy Single For The Day
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

1 Power Cleans + 1 Squat Clean + 1 Split Jerk

With A Moderate Weight:

1 Clean & Jerk

…Keep making weight jumps until you reach your heavy single for the day.

Kinda (Time)


Deadlifts MRx: 155/95, Rx: 185/125,
Rx+: 225/155
Dumbbell Hang Power Cleans MRx: 30/15, Rx: 40/25, Rx+: 50/35
Strict Handstand Push-ups

Time Cap: 20 Minutes

– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through these movements. 

– Deadlifts: Loading should not exceed 65% of you 1RM deadlift.

– Dumbbell Hang Power Cleans: Should be performed with 2 dumbbells and can be swung in between the legs or outside legs. 

– Strict HSPU: Athletes should be able to complete 7 or more reps unbroken when fresh in order to complete reps as prescribed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s plan our strategy around the strict handstand push-ups.

– If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.

– If we know we’ll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.

– Let’s really try to make our transitions smooth and consistent.



– Reduce Loading

– Sub Dumbbells


– Reduce Loading

– Sub Barbell

– Sub Kettlebells


– Use Riser

– Sub Dumbbell Strict Presses

– Sub Pike Push-Ups

– Sub Push-Ups

2003, 2023

CrossFit – Mon, Mar 20

CrossFit Evergreen – CrossFit


“Most people think they lack motivation when they really lack clarity.” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?

5 years from today?

10 years?

… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

“Overhead Squats” (6 Rounds for weight)

Overhead Squat

On the 1:30 x 6 Sets:

– Start at 75-85% of your 1RM power snatch and build from there.

– Barbell should be taken from a rack.
– Score: Enter weights used for each set.
Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 75-85% of your 1RM power snatch in sets of 2-3 reps.

Fighting Words (3 Rounds for reps)

“Fighting Words”

3 Rounds For Total Reps:
1 Minute Chest To Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest

Barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Chest To Bar: Athletes should be able to complete at least 10 reps each round.  

– Overhead Squats: Athletes should be able to complete at least 12 reps each round. Loading should not exceed 55% of your 1RM OHS.

– Double Unders: Athletes should be able to complete at least 30 reps each round.

– Power Snatches: Athletes should be able to complete at least 12 reps each round.

– Bar-Facing Burpees: Athletes should be able to complete at least 8 reps each round. 

– Score: enter total reps completed each round. Overall score will be the sum total.
– We are going to be able to bank the most reps on the double unders and overhead squats and/or power snatches. Let’s make our main focus on these few movements and choose our pace/strategy on the other movements around this.

– Aim for smaller quick sets on the chest to bar to save the shoulders for the overhead squats.

– Aim for bigger sets of overhead squats ads breaks between sets can get pretty lengthly here.

– Let’s try for 1-3 sets of double unders. We should the mindful of our shoulders as we’ll be moving right to power snatches after this.

– Let’s see if we can hit sets of 3 or more on the power snatches.

– Find a steady pace on the burpees. We don’t need to sprint as we’ll only have a minute to rest and reset before the next round begins.

– There is no programmed rest for transition so let’s transition at the 45-50s mark each minute.

– After the first round, we’ll have goal numbers for each movement. Let’s try to stay within 5 reps on each movement each round.



– Banded

– Strict

– Chin Over Bar Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Sub Dumbbell

– Front Squats

– Air Squats


– Practice

– Single Unders

– Plate Hops

– Ski Calories

– Bike Calories


– Reduce Loading

– Sub Dumbbell(s)

– Kettlebell Swings


– Bar-Lateral Burpees

– Burpees

– Calorie Bike

– Calorie Row

– Box Jump Overs

Monday Grunt Work (Time)

Grunt Work

3 Rounds For Time (15 Min. Cap)
-9 Strict Ring Dips
-12 Double Dumbbell Box Step Overs (24″/20″)
-21/15 Calorie Ski Erg

Dumbbells: MRx: 25/15, Rx: 35/25, Rx+: 45/35

– The ring dips should take less than 1:30 to complete each round.

– The dumbbell box step-overs should be performed with 2 dumbbells held down by the sides. Both feet should touch the top of the box every rep. Reps should take less than 1:00 to complete each round.

– The ski should take less than 2:00 to complete each round..

– Score: Total time it tales to complete the workout. (15 Min. Cap)


– Reduce Reps

– Banded Strict Ring Dips

– Box Dips

– Bar Dips

– Kipping Ring Dips

– Push-Ups


– Reduce Reps/Loading

– Reduce Box Height

– Sub Dumbbell Reverse Lunges


– Reduce Cals

– 15/12 Echo or Assault Bike

– 21/15 Cal Bike Erg or Row

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 15/12 Cal Assault Run

– 200m Run

1803, 2023

CrossFit – Sat, Mar 18

CrossFit Evergreen – CrossFit

St. Paddy’s Revenge (AMRAP – Rounds and Reps)

The class will divide into two teams for this 20 minute AMRAP.

Each round consists of:
– 80′ side sled drag (sled weight #38) Rx: 93; Rx+: 148
– 10 standing battle rope right arm only
– 10 standing battle rope left arm only
– 10 side elbow plank battle rope right arm only
– 10 side elbow plank battle rope left arm only
– 30 unbroken db biceps curls (10 regular, 10 reverse, 10 hammer) MRx: 15/10; Rx: 20/15; Rx+: 25/20
– Teams will move forward as a team. This means each team member will complete each event before the team moves to the next event.

1703, 2023

CrossFit – Fri, Mar 17

CrossFit Evergreen – CrossFit


“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Skill Practice (AMRAP – Reps)

Skill Practice


10 Minutes of Jump Rope or Single Leg Skill Practice  

* Single Leg Squats – Pistols
* Pull Ups
* Double Unders

“Donny” (Time)



Deadlifts 225 / 155 lb


*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.

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