1312, 2019


CrossFit Evergreen – CrossFit

“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.

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Front Squat

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%


-Our percentages are increasing by 3% across each lift

-The percentages used are based off your 1RM Front Squat

-Each lift should take 9 seconds to complete:

-3 Seconds Down

-3 Seconds Bottom Pause

-3 Seconds Stand


Stairmaster (Time)

For Time: (25 Min Cap)


Row Calories

Single Dumbbell Box Step-Ups (40/25) (Rx+=50/35) (24″/20″)

Directly Into…


Alternating Dumbbell Snatches (40/25) (Rx+=50/35)

Wallballs (20/14)


-Working through two couplet workouts today with no rest between

-The flow of the workout goes as follows:

30 Calorie Row

30 Dumbbell Box Step-ups

20 Calorie Row

20 Dumbbell Box Step-ups

10 Calorie Row

10 Dumbbell Box Step-ups

Directly Into…

10 Alternating Dumbbell Snatches

10 Wallballs

20 Alternating Dumbbell Snatches

20 Wallballs

30 Alternating Dumbbell Snatches

30 Wallballs

-We expect this workout to take anywhere between 15-25 minutes to complete



-The goal of the first part today is to simply not stop moving

-Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)

-In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone

-Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s


-The movements in part 2 are ones that we’ll likely have to break-up into several sets

-Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement

-Here are a few options on how to approach each set:

Set of 10

1 Set: 10

2 Sets: 5-5

Set of 20

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5

4 Sets: 5’s

Set of 30

1 Set: 30

2 Sets: 20-10 or 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

1212, 2019


CrossFit Evergreen – CrossFit

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Bench Press (5 x 3 )


Metcon (No Measure)


10 Meter Shuttle Run x12

18 V-ups

24 Russian Twists

30 Mtn Climbers


Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

1112, 2019


CrossFit Evergreen – CrossFit

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

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Metcon (No Measure)

3 Sets:

7 x Single Arm Dumbbell Bench Press (Each Side)

200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)


Geico (AMRAP – Rounds and Reps)


60 Double Unders

30/21 Row

10 Thrusters (115/85) (Rx+=155/105)

1012, 2019


CrossFit Evergreen – CrossFit

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

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Metcon (No Measure)


3 Strict Handstand Push-ups

:15 Second Hanging L-Sit


Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1


27 Calorie Row

27 Burpees

27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2


21 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3


15 Calorie Row

15 Burpees

15 Pull-Ups


-“Lead Foot” is a repeat benchmark workout last completed on 5.7.19

-These 4 minute windows are designed to be fast and furious

-With 4 minutes of rest built in, we want to push the work windows hard

-A good scoring goal to shoot for on each round is:

1st AMRAP: ~1 Round

2nd AMRAP: ~1+ Round

3rd AMRAP: ~1.5 Rounds


-The only thing causing us to stop during these windows are the gymnastic movements

-Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh


-These are standard burpees requiring chest to deck and full extension at the top of each rep

912, 2019


CrossFit Evergreen – CrossFit

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.

I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.

Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.

What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.

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Back Squat

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%


-This is the 2nd iteration out of 4 for Back Squat Waves

Increasing by 2% on each lift from last weeks iteration

-Rest as needed between sets, but 3 minutes after each 3rd set

-These percentages are based of your 5-Rep Back Squat from earlier in the cycle.


Metcon (AMRAP – Rounds and Reps)


6 Hang Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
-“Power Move” is a shorter triplet workout that includes a relatively light barbell

-Looking to complete around 4+ rounds here, which works out to a round at least every 2:30

712, 2019

Sat Ind.WOD 12/7

CrossFit Evergreen – CrossFit

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The 15s’ (Time)

3 rounds of: (4th round is Rx+)

– 15 2- handed OH Tri ext 60/40

– 15 V ups

– 15 pullovers 60/40

– 15 scuba kicks

– 15 db skull crushers 45/30

– 15 db Russian twists 45/30

– 15 bent over row 60/40

– 15 db weighted sit ups 60/40

– 15 push ups

– 15 knee raises

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