2406, 2022


CrossFit Evergreen – CrossFit

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have taken some sort of one. It’s a test that claims to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

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Front Squats x 5 (5 Rounds for weight)

Front Squat

For Total Load:

5 Sets of 4
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.



Barbell Warmup:


With An Empty Barbell:

10 Front Squats

Loading Up:

– Perform at least 3 warmup sets before your first working set.


– Sub Dumbbells

“Till Death Race Do Us Part” (Time)

“Til Death Race Do Us Part”

5 Rounds:

15/12 Calorie Echo Bike

10 Bar-Facing Burpees

Rest 5 Minutes

5 Rounds:

10 Power Cleans

10 Bar-Facing Burpees

BB: MRx: 115/75, Rx: 125/85, Rx+: 135/95
– Conditioning Category: Threshold

– Echo Bike: Completed in 1:30 or less. Reset the monitor each round or bike the full 15/12 calories from what is shown on your screen.

– Bar-Facing Burpees: Completed in 1:00 or less. Two foot take off.

– Power Cleans: Completed in 1:30 or less. Loading should not exceed 70% or your 1RM power clean. Quick singles or sets are both appropriate here.

– Score: Total time including rest.

– In both parts of this workout, let’s push one of the movements and pace the other.

– We can play to our strengths here on both parts of this workout. If we know we are a decent biker, we should push the bike and pace the burpees. If we know we are better on the barbell, we can push the power cleans and pace the burpees.

– Regardless of which movement is your pacer and which movement you are going to push, let’s aim to be consistent with our pacing throughout each of the 5 rounds.

– Aim to “just start” each movement as you work through each of the 5 rounds. Seconds can easily tick away quickly during transitions.



Cal Bike

Bar-Facing Burpees


Power Cleans

Bar-Facing Burpees



– 15/12 Cal Assault Bike, Ski, or Air Run

– 21/15 Cal Bike Erg or Row

– 300m Run

– 25 x 10m Shuttle Runs


– Step-Over The Bar

– Dumbbell-Facing Burpees

– Burpee To Target


– Reduce Loading

– Sub Dumbbells

2306, 2022


CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

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“Who-Ville” (Calories)


On the 2:00 x 10 Rounds:

5 Strict Pull-ups

10 Air Squats

15 AbMat Sit-ups

Max Calorie Row

*Score: Total Calories
– Flow: Athletes will complete 5 strict pull-ups, 10 air squats, and 15 sit-ups every 2:00 minutes. In the remaining time of each 2:00 window, athletes will accumulate as many calories as possible on the rower.


10 Scap Retractions

5 Kip Swings

5 Strict Pull-Ups

5 Air Squats

5 Abmat Sit-Ups

5 Cal Row



– Reduce Reps

– Banded

– Ring Rows


– Any Other Machine

– 10m Shuttle Runs

– Burpees




1. Child’s Pose

2. Shoulder to Floor

3. Wrist Stretches 

4. Laying Front Rack Stretch

5. Down Dog


1. Couch Stretch

2. Pigeon Pose

3. Standing Forward Fold

4. Spiderman Hold

5. Frog Stretch











2206, 2022


CrossFit Evergreen – CrossFit

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

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No Touch Deadlift (5 Rounds for weight)

No Touch Deadlift

For Total Load:

5 Sets of 4
– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 5 reps total. The set is complete when you are back at the top after the 5th rep.

– These are NOT RDL’s. The hips should still sink after the bar passes the knees.

– Athletes should aim to lift heavy weights across the 5 sets to maximize their scores.

– Score: Enter weights used for each set.


Barbell Warmup:


With An Empty Barbell:

10 No Touch Deadlifts

Loading Up:

– Aim to load up to somewhere between 65-85% of your 1RM deadlift before you begin your first working set.

Dead & Gone (Time)

“Dead & Gone”

For Time:



200 Meter Run

Dumbbell Push Jerks

200 Meter Run

BB-MRx: 165/95, Rx: 195/125, Rx+: 225/155

DB-MRx: 30/15, 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Athletes should be able to complete these reps in no more than 3 sets each round.

– Run: 200m completed in less than 1:15 each round.

– Dumbbell Push Jerks: Athletes should be able to complete these reps in no more than 4 sets on the 21’s, 3 sets on the 15’s, and 2-3 sets on the 9’s. Push pressing the dumbbells is not an option here.

– Flow: 21 deads, 200m run, 21 push jerks, 200m run, 15 deads, 200m run, 15 push jerks, 200m run, 9 deads, 200m run, 9 push jerks, 200m run.

– Score: Total time

– Use the runs to recover from the weightlifting movements. Only run as fast as what will allow you to push for bigger sets on the bar/dumbbells.

– Aim for quicker, smaller sets on the deadlifts.

– The dumbbell push jerks are likely where most athletes will get tripped up. Be smart on the deadlifts so that you can get ahead on the dumbbells with bigger sets.


8 Deadlifts (Light)

100m Run

8 Dumbbell Push Jerks (Light)


5 Deadlifts (Workout Weight)

100m Run

5 Dumbbell Push Jerks (Workout Weight)



– Reduce Loading

– Sub Dumbbells


– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run


– Reduce Loading

– Sub Kettlebells

– Burpees

2106, 2022


CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

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Bench Press x 5 (5 Rounds for weight)

Bench Press

For Total Load:

5 Sets of 4
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.



With An Empty Barbell:

10 Bench Presses

Loading Up:

– Perform at least 3 warmup sets before your first working set.


– Sub Dumbbells

“Double Pits To Chesty” (AMRAP – Rounds and Reps)

“Double Pits to Chesty”


40 Double Unders

20 Push-ups

10 Toes to Bar

*Score: Rounds + Reps
– Conditioning Category: Threshold

– Double Unders: Completed in 1:00 or less.

– Push-Ups: Completed in 1:30 or less. Elbows should fully lockout at the top. Chest Should hit the floor at  the bottom.

– Toes To Bar: Completed in 1:00 or less.

– All of these movements have the capability of stopping forward progress in the workout.

– Let’s pick one movement that is a non-negotiable unbroken movement. For most athletes, that is going to be the double unders or toes to bar.

– Most athletes are going to need a few breaks on push-ups so some options there are 12-9, 8-7-5, 5’s, 4’s, or 3-3-3-3-2-2-2-2.

– The movement you didn’t declare as your unbroken movement can be planned base off your push-up strategy. Throw a break or 2 in there if you feel it will help you stick to your push-up sets.


Practice Round:

10 Double Unders

5 Push-Ups

3 Toes To Bar



– Reduce Reps

– 1:00 Cap

– 60 Single Unders


– Reduce Reps

– Elevate Hands


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– 15 Sit-Ups

2006, 2022


CrossFit Evergreen – CrossFit

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

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Weighted Pull Ups (5 Rounds for weight)

Weighted Pull-Up

For Total Load:

5 Sets of 4
– Use a belt or squeeze a dumbbell between the thighs or feet.

– The idea here is to choose heavy loads across.

– If you cannot an unbroken set of 4 strict pull-ups with any weight, complete 5 x 4 reps with bands.

– Score: Enter loading for each set. Overall score with be the sum total of these weights.


10 Scap Retractions

5 Kip Swings

1-3 Strict Pul-Ups

“Fast Break” (Time)

“Fast Break”

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs

Rest 1:00 Between Rounds.

MRx: 14/10, Rx: 20/14

*Score: Total Time Including Rest
– Conditioning Category: Threshold

– This will be a workout we repeat. Be sure to log your score so we can link it next time around.

– Row: Should be completed in 1:00 or less.

– Wallballs: Should be completed in 1:00 or less.

– Score: Total time including rest.

– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.

– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.

– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.


Practice Rounds:

8/6 Cal Row

8 Wallballs

Rest 30s

4/3 Cal Row

4 Wallballs



– Reduce Cals

– 15/12 Cal Bike Erg

– 21/15 Cal Assault Bike,Echo Bike, or Air Run

– 12/9 Cal Ski

– 200m Run

– 15 x 10m Shuttle Runs


– Reduce Reps, Loading, or Target Height

– Single Dumbbell Thrusters

1806, 2022


CrossFit Evergreen – CrossFit

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SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs

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