1206, 2021


CrossFit Evergreen – CrossFit

This is close to what I used to do every day. I is especially good while traveling and in a hotel with no access or time to hit the often non-existent hotel gym.

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Just one more quick set … (AKA R U as crazy as me)? (AMRAP – Reps)

– 300m run or 200m walk buy-in/warm up


– 1000 push ups

— regular

— wide

— close

— staggered right

— staggered left

— spider man

— feet elevated regular

— feet elevated wide

— feet elevated close

— knuckle

– 1000 sit ups

— abmat

— crunches

— feet elevated (knees bent) crunches

— oblique right

— oblique left

— bicycles

— twisting to knees (feet on floor)

— Superman w/ 1 sec pause

— Russian twist (feet off floor)

— flutter kicks
– obviously this is something you have to build up to

– alternate between push-ups and abs

– this is going to be your best effort to get as much done as possible

– go through in any order, but please use the suggested variations for both the sit ups and the push ups

UNLESS you are still working on your push ups, then we use that magic word – SCALE!

– we are going to try to use a 55 minute time cap – so get to class on time, ready to go (and not just to the bathroom)!

1106, 2021


CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

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“Not Again” (Time)

10 rounds for time of:

3 clean and jerks

3 bar-facing burpees

Barbell -MRx: 95/55, Rx: 115/75, Rx+: 135 / 95 lb

“Up In The Air” (Time)

On the 4:00 x 5 Rounds

5 Chest To Bar

10 Dumbbell Front-Rack Lunge (each leg)

100 Double Unders

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

– Score will be our slowest round.

– The Chest To Bars and the front rack lunges are the more important parts of this, so if you haven’t completed the double unders at the 4 minute mark, stop and rest for the remainder of the round.

– 10 lunges on each leg (20 total per round)

1006, 2021


CrossFit Evergreen – CrossFit

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.

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30 Minute Time Trial (Distance)

30 Minutes on any one machine or running for max distance

“Apple Core” (Time)

5 Rounds: Time

10 V-ups

30 Second Front Plank Hold

15 Crunches

15 Second Hollow Body Hold


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906, 2021


CrossFit Evergreen – CrossFit

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

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Power Snatch Technique (Weight)

5 Sets:

1 Snatch Grip Push Press

1 Snatch Grip Push Jerk

1 Snatch Balance

All sets based on 1RM Snatch:

Set 1 – 70%

Set 2 – 75%

Set 3+4+5 – 80%

“Walk In The Park” (Time)

2,000-m row

600m run/ S: 300m walk

5 strict pull ups

1,000-m row

400m run/ S: 200m walk

4 strict chin ups

500-m row

200m run/ S: 100m walk

3 strict chest 2 bar pull ups

Time cap: 30 min.
Steady pacer

-S: is substitution for run

806, 2021


CrossFit Evergreen – CrossFit

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

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Hand Stand Push Up (AMRAP – Reps)


On the 1:30 x 5 Rounds:

15/12 Calorie Ski Erg

Time Remaining: Max Reps Kipping HSPU

Rest :30s between rounds.
Score total hspu reps for all 5 rounds

Bench Press ( 5-Rep Max)

– Record your heaviest successful set of 5 reps.

– with a 15 min time cap

“Pedal Pusher” (Time)

On the 5:00 x 5 Rounds:

9/6 Calorie Assault Bike

400 Meter Run

12 Toes to Bar

– Conditioning Category: Threshold

– If you cannot complete 12+ toes to bar unbroken when fresh, let’s reduce the reps slightly here.

– We want about 1:00-:45s of rest between rounds.

– Record all 5 split times. Overall score will be your slowest round.



– 9/6 Cal Ski

– 12/9 Cal Row

– 200m Run


– 500m Row

– 400m Ski

– 800m Bike (Any)


– V-Ups

– 20 Sit-Ups

– Weighted Sit-Ups

– 5 Strict Toes To Bar

706, 2021


CrossFit Evergreen – CrossFit

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

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Back Squat


All percentages based on 1RM Back Squat:

3 Reps @ 80%

1 Rep @ 84-87%

3 Reps @ 80%

1 Rep @ 89-91%

3 Reps @ 80%

1 Rep @ 93-95%

Clean Complex

On The 1:30 x 5 Rounds:

1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean

All Percentages Based Off 1RM Clean:

Set 1- 55%

Set 2- 60%

Set 3- 65%

Sets 4+5- 65-70%

“Low Rider” (Time)


3 Rounds:

15 Bar-Facing Burpees

12 Hang Squat Cleans

9 Thrusters

Round #1 Barbell – 95 / 55 lb

Round #2 Barbell – 115 / 75 lb

Round #3 Barbell – 135 / 95 lb

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