CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– 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: Enter weight used for heaviest set of 8.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

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

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

CrossFit Evergreen – CrossFit

CFE INSPIRE

If you worry too much about what might be, and wonder too long about what might have been, you will ignore and completely miss what is. Realize that worrying is a misuse of your incredible creative energy. Instead of imagining the worst, imagine the best and how you can bring it about.

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– 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: Enter weight used for heaviest set of 8.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

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

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

Midline Minion (Checkmark)

Midline

On The Minute x 9:

Min 1: 15 GHD Sit-ups

Min 2: 15 Hip Extensions

Min 3: 50 Double Unders

– Overview: Work diligently during each set of movements. Be looking for places where you can be more efficient or technically sound.

– Each movement should be completed before the 50-second mark of each minute.

– Score: Checkmark

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

HIP EXTENSIONS

– Banded or Barbell Good Mornings

– Romanian Deadlifts

– Banded or Barbell Glute Bridges

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 10 Burpees

– 30s Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

If you worry too much about what might be, and wonder too long about what might have been, you will ignore and completely miss what is. Realize that worrying is a misuse of your incredible creative energy. Instead of imagining the worst, imagine the best and how you can bring it about.

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– 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: Enter weight used for heaviest set of 8.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

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

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

Midline Minion (AMRAP – Reps)

Midline

On The Minute x 6:

Min 1: 15 GHD Sit-ups

Min 2: 15 Hip Extensions

Min 3: 50 Double Unders

– Overview: Work diligently during each set of movements. Be looking for places where you can be more efficient or technically sound.

– Each movement should be completed before the 50-second mark of each minute.

– Score: Checkmark

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

HIP EXTENSIONS

– Banded or Barbell Good Mornings

– Romanian Deadlifts

– Banded or Barbell Glute Bridges

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 10 Burpees

– 30s Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

If you worry too much about what might be, and wonder too long about what might have been, you will ignore and completely miss what is. Realize that worrying is a misuse of your incredible creative energy. Instead of imagining the worst, imagine the best and how you can bring it about.

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– 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: Enter weight used for heaviest set of 8.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

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

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

Midline Minion (AMRAP – Reps)

Midline

On The Minute x 9:

Min 1: 15 GHD Sit-ups

Min 2: 15 Hip Extensions

Min 3: 50 Double Unders

– Overview: Work diligently during each set of movements. Be looking for places where you can be more efficient or technically sound.

– Each movement should be completed before the 50-second mark of each minute.

– Score: Checkmark

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

HIP EXTENSIONS

– Banded or Barbell Good Mornings

– Romanian Deadlifts

– Banded or Barbell Glute Bridges

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 10 Burpees

– 30s Effort On Any Machine

CrossFit Evergreen – CrossFit

Strict Weighted Pull Ups – 3 (Checkmark)

Strict Weighted Pull-ups

For Total Load:

3-3-3-3-3

*Rest 1-2 Minutes Between Sets
– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add any weight, perform bodyweight pull-ups or use bands a progress harder as you go.

– Must be unbroken sets with palms facing away to be considered “Rx”.

– Score: Checkmark. Load used for each set can be put in notes.

MODIFICATION

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/19/23. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

– Run: Should be completed in less than 2:15 each round.

– Sit-Ups: Reps should be completed in less than 1:30 each round.

– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.

– Score: Total time. If capped, add 1s for every missed rep.

MODIFICATION

400 METER RUN

– Reduce Distance

– 500m/400m Row

– 400m/300m Ski

– 1000m/800m Bike

– 300m Air Run

SIT-UPS

– Reduce Reps

– GHDSU

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

CrossFit Evergreen – CrossFit

CFE INSPIRE

Your inner critic will bully you every chance it gets. Take back your power and nurture your inner coach.

Stronger Together

Strict Weighted Pull Ups – 3 (Checkmark)

Strict Weighted Pull-ups

For Total Load:

3-3-3-3-3

*Rest 1-2 Minutes Between Sets
– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add any weight, perform bodyweight pull-ups or use bands a progress harder as you go.

– Must be unbroken sets with palms facing away to be considered “Rx”.

– Score: Checkmark. Load used for each set can be put in notes.

MODIFICATION

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/19/23. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

– Run: Should be completed in less than 2:15 each round.

– Sit-Ups: Reps should be completed in less than 1:30 each round.

– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.

– Score: Total time. If capped, add 1s for every missed rep.

MODIFICATION

400 METER RUN

– Reduce Distance

– 500m/400m Row

– 400m/300m Ski

– 1000m/800m Bike

– 300m Air Run

SIT-UPS

– Reduce Reps

– GHDSU

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells