1109, 2020

9/11/2020 WOD

CrossFit Evergreen – CrossFit

“The attacks of Septemper 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” Rudolph W. Giuliani, Dec. 31, 2001.

19 years ago, we underwent a tragic loss. 19 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.”

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-2 minutes easy on any erg machine then …

– 1:00 minute Samson stretch

– 1:00 minute barbell forearm smash

– 1:00 minute banded triceps stretch

Activation: 2 rds

– 10 pass throughs

– 10 hanging straight leg lifts

– 10 alternating Cossack squats

Movement Prep: 2 rds

– 5 push-ups

– 5 box/bench dips

– light (barbell) Bear Complex

Always Remembered Partner WOD (Time)

In teams of 2:

– 2001m row Buy-IN

4 rounds:

– 9 rope climbs

– 11 Bear Complexes (95/65)

– 2977m row Cash-Out

Today’s workout honors those who lost their lives in the terrorist attacks of Sep. 11th, 2001.

Each number has it’s own meaning:

– **2001m row ** The Year.

– **4 rds** The number of planes

– **9 rope climbs ** The Day

– **11 Bear Complexes** The Day

– **2977 m row** Number of live’s lost

– The WOD begins and ends with a row.

– Once the row is complete, work through 4 rds of the barbell and gymnastics movements.

– To preserve the meaningful numbers of this WOD, let’s try to adjust the weights and variations instead of the rep schemes.

– For example in place of 9 rope climbs do 9 C2B pull-ups.

– The intended time range for this workout is between 20-30 minutes.

– Only one partner works at a time, split the total volume in half, complete a station before moving on to the next.

Rope climbs:

– These should be able to be completed in 4-5 minutes (2 per minute).

– If not doing rope climbs choose an alternative that allows for 9 unbroken reps.

Bear Complex:

– Starts from the ground, pass through a power clean into a front squat, to a push press, to a back squat, and then a back rack push press.

– These movements can be combined to become a squat clean thruster into a back rack thruster.

– Use a moderate load that will be completed as steady singles within the workout.

– If we had to put a time to it, each set of 11 should be completed in about 3 minutes or less.


– Use a steady pace on buy-in that allows you to get to the barbell fairly fresh.

– The Bear Complex will get your heart rate and legs firing. When doing this as a partner WOD, alternate movements to account for intensity in the movements.

Never Forget Individual WOD (Time)

– Buy-in: 2001m row

directly into

4 rds:

– 9 clusters (135/95)

– 11 strict pull-ups
If you prefer to do an individual workout do this version instead of the partner WOD.


2001m & 2977m row:

– equal distances on any other erg

Rope Climbs:

– reduce reps

– do rope pull-ups

– 30 strict pull-ups

Bear Complex:

– double or single (each arm) db clusters

1009, 2020

9/10 WOD

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 actions 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 by the challenging times. In those moments it’ll never be about what we say, but what we do.

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1:00 minute each:

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly stretch

– pike stretch

– straddle stretch

– kneeling split

Active Recovery #1 (Time)

2 rounds for time:

– 1,000m row

– 1,000m bike erg

– 1,000m ski erg

– Yes, this is for time, BUT should be done at slightly above conversational pace.

909, 2020

9/9 WOD

CrossFit Evergreen – CrossFit

“No one was ever wise by chance” Seneca

Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second trips over the very same root, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. Wisdom is by choice.

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2 minutes easy on any erg machine

then… (1 minute for each)

– LAX ball pec smash each side

– wall/rig pec stretch each side

– banded triceps stretch each side

– Spiderman and reach stretch each side

– 5 inch worms to push-ups

– 10 3 sec. slow tempo air squats to full depth (5 sec. hold at the bottom), quickly stand

Gymnastic Stamina

Alternating on the 2:00 x 3 rounds (each)

On the 0:00…

– 30-50% of max kipping HSPU

– 30-50% of max C2B pull-ups

On the 2:00…

Build to a heavy unbroken complex

– 3 power cleans

– 3 front squats

– 3 push jerks

% based on 1RM C&J

– set 1 – 55%

– set 2 – 60%

– set 3 – 65%


This gymnasty will work to build our HSPU and C2B pull-ups while working a barbell complex.

The station will flow as follows:

– 0:00-2:00 gymnastic set

– 2:00-4:00 barbell set

– 4:00-6:00 gymnastic set

– 6:00-8:00 barbell set

– 8:00-10:00 gymnastic set

– 10:00-12:00 barbell set



– box HSPU

– floor push-ups

C2B pull-ups

– pull-ups

– “Aussies” (inverted row)

20 Questions (Time)

For Time:

– 20 power cleans

– 20 thrusters

– 20 push press

– 20 hang power snatches

– 20 overhead squats

– 20 front squats

** On the minute 3 burpees

Rx 65/45

Today’s workout includes 6 lightweight barbell movements.

– the goal is to move quickly through this WOD.

– This WOD begins with barbell work.

– 3 burpees every minute will slow your progress. Pick up on the barbell work where you left off.

– 12-15 minutes is the target time.

– Chose a weight based off the lift that is most difficult for you. When fresh you should be able to do 25-30 reps unbroken.

– Use one barbell, unless an injury significantly changes the weight of a movement.


– Move quickly and safely through the barbell movements, the lighter weight will tempt you to move inefficiently, do the movements properly.

– The burpees are essentially your recovery time.

– Move at a steady pace that allows you to get your hands on the bar as soon as you finish the 3rd burpee.

– A good way to think about each barbell movement is to think of two sets of 10. It is much easier to pick up the bar when you have 10 reps to do instead of 20.


All dumbbell movements: (30 reps, 15 each side)

– single db power cleans

– single db thrusters

– single db push press

– single db power snatches

– single db overhead squats

– single db front squats

809, 2020

9/08 WOD

CrossFit Evergreen – CrossFit

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Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

709, 2020


CrossFit Evergreen – CrossFit

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“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold

509, 2020

Sat. 9/05

CrossFit Evergreen – CrossFit

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Shoulders & legs CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 cal bike

– 10/15 Front & side db delt raises

– 10/15 rear delt db raises

– 10/15 cal ski

– 10/15 Bulgarian split lunge (each leg)

– 10/15 calf raises

– any ab movement

Rx: 10 reps; Rx+: 15 reps

Pick weights you can do unbroken for entire WOD

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