1509, 2023

CrossFit – Fri, Sep 15

CrossFit Evergreen – CrossFit


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Back Squat (Back Squat

Set 1: 10 Back Squats @ 45%
Set 2: 10 Back Squats @ 50%
Set 3: 5 Back Squats @ 55%
Set 4: 5 Back Squats @ 60%
Set 5: Heavy Set of 20

Rest 1-2 Minutes Between Sets)

– Barbell should come from a rack.

– Each set must be completed unbroken. Pausing between reps is permitted.

– We are building in weight toward a 20 rep back squat. We should aim to hit around 60% of our 1RM Back Squat. We’ll feel out that weight in set 4. Feel free to go up or down depending on how that feels.

– Score: Loading of 20 rep back squat.


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

Build to 45%


– Reduce Reps

– Reduce Percentages

– Box Squat

– Front Squat

Tennis Elbow (Time)

“Tennis Elbow”

10 Rounds For Time:

200/180 Meter Row

15 Push-ups

10-1 Deadlifts MRx: 135/95, Rx: 185/135, Rx+: 225/155

Time Cap: 18 Minutes

– Overview: The deadlift reps will decrease each round in this workout. Athletes will be challenged to push the pace each round as those reps decrease.

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

– Push-Ups: Should be completed in 45s or less.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 2 sets or less each round.

– Score: Total Time
– Let’s aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-up and deadlift sets.

– Aim to complete the push-ups in 1-2 sets each round.

– Aim to complete the deadlifts in 1-2 sets each round.

– With lots of transitions in this workout, let’s be urgent moving station to station.


200/180 METER ROW

– Reduce Distance

– 1:00 Time Cap

– 160/140m Ski

– 400/360m Bike

– 160m Run

– 120m Air Run


– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press


– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

1409, 2023

CrossFit – Thu, Sep 14

CrossFit Evergreen – CrossFit


“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?

Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

Might As Well Jump (AMRAP – Rounds and Reps)

“Might As Well Jump”



7 Thrusters

7 Box Jumps

7 Power Snatches

7 Box Jumps

Barbell: MRx: 65/35, Rx: 75/45, Rx+: 95/65

Box: (24″/20″)

– Overview: Athletes will be challenged to pace themselves throughout this workout so that each round is completed in roughly the same amount of time. Leg and shoulder fatigue will be major factors here.

– Thrusters: Reps should take 30s or less to complete. Loading should not exceed 60% of your 1RM thruster. Athletes may squat clean to begin the first rep.

– Box Jumps: Athletes are required to step down or jump down with a dead stop. Reps should take 30s or less to complete each set.

– Power Snatches: Reps should take 30s or less to complete.

– Score: Rounds + Reps


– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats


– Reduce Box Height

– Box Step-Ups

– 1.5 x Squat Jumps


– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Roll & Stretch (No Measure)

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon on Box

Couch Stretch

Puppy Pose – Side Puppy

Happy Baby

Arms to a T, Knees to Side

1309, 2023

CrossFit – Wed, Sep 13

CrossFit Evergreen – CrossFit


“What you resist, persists”.

What would you think about if I told you to *not* to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.

Turn “don’t slow down” into “I can hold this pace”.

Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Bench Press (Bench Press + Rope Climb

1 Set For Quality:
1 Rope Climb + 15 Bench Press @ 55%
1 Rope Climb + 12 Bench Press @ 63%
1 Rope Climb + 9 Bench Press @ 72%
1 Rope Climb + 6 Bench Press @ 80%
1 Rope Climb + 3 Bench Press @ 88%

Rest 1 Minute Between Sets

– Rope climb reps should take :30 or less to complete. We should not be getting hung up on these too much.

– Athletes will move directly from their rope climbs to the bench.

– Barbell should be taken from a rack for the bench press.

– Bench press reps do not need to be performed unbroken each set.

– 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 the loading of your last set of 3 at 88%.


10 Push-Ups

5 Knees To Elbows On Rope

10 Empty Barbell Bench Press

5 Rope Pull-Ups

5 Light Bench Presses

1/2 Legless Rope Climb

Build to 55% hitting 3-5 reps each time you make a weight jump.



– Reduce Height

– 1/2 Rope Climb

– 3 Strict Pull-Ups = 1 Rope

– 3 Toes To Bar = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope


– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Floor Press

Carried Away (Time)

“Carried Away”


5 Rounds:

20/15 Calorie Bike Erg

10 Burpee Pull-ups

400 Meter Farmers Carry

3 Rounds:

20/15 Calorie Bike Erg

10 Burpee Pull-ups

400 Meter Farmers Carry

1 Round:

20/15 Calorie Bike Erg

10 Burpee Pull-ups

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

Time Cap: 30 Minutes

– Overview: In this workout, athletes will be challenged to complete each round of biking and burpee pull-ups in roughly the same amount of time. Managing grip fatigue and proper pacing will be key factors in this workout.

– Bike: Each bike should take 1:30 or less to complete.

– Burpee Pull-Ups: The pull-up bar should be just outside your reach. If needed, use a riser, box, or plates to reduce the distance between you and the bar. Reps should take 1:00 or less to complete.

– Farmers Carry: Each carry should be completed with a pair of dumbbells and should take 4:00 or less to complete.

– Score: Total Time. If capped, add 1s for every incomplete rep. 100m = 1 rep.
– Out of the bike and the burpee pull-ups, let’s choose 1 of these movements to push and 1 of these movements to pace. Let’s see if we can complete each round in roughly the same amount of time.

– With longer farmers carry distances today, let’s break these up early and often. The longer we hold onto the dumbbells, the longer we will need to recover in order to carry the dumbbells a decent distance.



– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Row

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 300m Run


– Reduce Reps

– Burpee To Target

– Pull-Ups Only

– Burpees Only

– 10 Burpees + 10 Ring Rows


– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– 25 Farmers Carry Shuttles (25ft Out + 25ft Back = 1)

1209, 2023

CrossFit – Tue, Sep 12

CrossFit Evergreen – CrossFit


“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Front Squat (Front Squat

On the 3:00 x 5 Sets:
3 Front Squats

*Use Same Weight Across

– Aim to complete the 5×3 at 80-85% of your 1RM.

– Barbell should come from a rack.

– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Enter Loading


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

Build To Working Weight


– Reduce Reps

– Increase Rest

– Sub Dumbbells

Barehanded (Time)


For Time (15 Minute Cap):

30 Power Cleans

600 Meter Run

20 Front Squats

600 Meter Run

10 Squat Cleans

600 Meter Run

Barbell: MRx: 115/65, Rx: 135/85, Rx+: 155/105

– Overview: This workout will be all about grinding through the barbell. Let’s try to get outside our comfort zone on the barbell to today and use the running as recovery.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should be completed in 2:30 or less.

– Front Squats: Reps should be completed in 1:30 or less. Athletes may squat clean the first rep of any set.

– Squat Cleans: Reps should be completed in 1:00 or less.

– Run: Each run should take 3:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep (every 100m = 1 rep).
– Let’s make our big focus in this workout to push the barbell.

– On the power cleans let’s push for quick singles or sets of 3 or more. Choose a strategy that is just outside your comfort zone.

– Let’s see if we can complete the front squats in 1-3 sets. Squat clean the first rep if possible to get right to work when you pick up the bar.

– Singles or sets on the final squat cleans will come down to your capacity but let’s be sure to keep moving here.

– Use the first 2 runs as a recovery from the barbell. Let’s see if we can push the final 600m a little more than the others as there is nothing else left after that.



– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells


– Reduce Distance

– Time Cap

– 750m Row

– 600m Ski

– 1,500m Bike

– 450m Air Run


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats


– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps

1109, 2023

CrossFit – Mon, Sep 11

CrossFit Evergreen – CrossFit


22 years ago, we underwent a tragic loss. 22 years ago, we became stronger than ever before. We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful even to consider. But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, be exactly that. To cherish what we have. Not just by saying “thanks”, or even “I love you.” By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion. Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part. We’ll never forget the pain we felt that day. But, what is more important than remembering the pain, is what we do going forward. In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

9/11 (Time)


For Time (35 Minute Cap):

2,001 Meter Row

343 Double Unders

110 Dumbbell Box Step-ups (20″)

2,977 Meter Row

Dumbbell: 50 / 35 lb

2001: Year

343: Fire Fighters Lost

110: Flights of Stairs Fire Fighters Climbed in World Trade Center

2,977: Lives Lost

COMMEMORATIVE WOD: IF we were to scale weights would be MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: This workout is in honor of all the men, women, and families who were impacted by the tragedy of 9/11. Today we will grind through a longer hero workout remembering all the lives we have lost and the heroes who risked/gave their lives to save others. When the going gets tough, lean into the meaning behind this workout and see if you can dig even just 1% deeper.

– 2,001 Meter Row: This row should take 9:00 or less to complete.

– Double Unders: Reps should take 7:00 or less to complete.

– Dumbbell Box Step-Ups: Athletes should use a single dumbbell held in any position. Athletes must alternate legs every rep but there is no requirement for the dumbbell. Reps should take 4:30 or less to complete.

– 2,977 Meter Row: This row should take 13:30 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep. 100m Row = 1 Rep.
– Treat the row as a buy-in here. Let’s aim to row at a moderate pace. If we know what our 2k row pace is, we can aim to row 5-10s slower than that pace.

– We are likely going to need some breaks along the ways as we chip away at our double under reps. Let’s try to break these into sets of 30, 50, or 100 reps with quick 5 second breaks between sets.

– For the dumbbell box step-ups, let’s position the dumbbell in a way that feels most comfortable. We can change that position at any time. Ideally, we are completing all of these reps without breaks and settling into a steady cadence. If breaks are needed, let’s try to keep those breaks short.

– The last row should look similar to the first row. Our pacing should be roughly the same…maybe a little slower at the start and a little faster at the finish. Every 1,000m, let’s see if we can lean in a little more and push the pace at the finish.



– 10:00 Time Cap

– 2,001 Meter Ski

– 4,002 Meter Bike

– 2,001 Meter Run

– 2,001 Meter Air Run


– Reduce Reps

– 7:00 Time Cap

– 343 Single Unders

– 343 Plate Hops

– Effort On Any Machine


– Reduce Reps

– Reduce Box Height

– Reduce Loading

– Sub Kettlebell

– Weight Vest Box Step-Ups

– Ruck Bag Box Step-Ups


– 15:00 Time Cap

– 2,977 Meter Ski

– 5,954 Meter Bike

– 2,977 Meter Run

– 2,977 Meter Air Run

909, 2023

CrossFit – Sat, Sep 9

CrossFit Evergreen – CrossFit


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

“Roll of the Dice” (AMRAP – Rounds)

As a class team; with a 25 minute time cap:

Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.


2= air squats Rx+ 45/25

3= push ups Rx+ on db

4= jumping pull ups

5= V ups

6= 100m run/row

7= flutter kicks

8= knees 2 elbows

9= dumb bell strict press 45/25

10= lunges (each leg) Rx+ 45/25

11= dips

12= burpees
– each class is a team.

– pick two people to roll the dice

– Pick a color to represent the movements and another to represent the reps.

– each team member must finish the reps before rolling and moving on to the next round.

– each roll of the dice and completed reps is a round

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