1409, 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.

View Public Whiteboard


Bench Press

Bench Press


Rest As Needed Between Sets.

All Percentages Based Off 1RM Bench:

Sets 1+2: 4 @ 80%

Sets 3+4: 3 @ 85%

Sets 5+6: 2 @ 90%



– Double Dumbbell Bench Press

– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)

– Seated Strict Press

Movement Prep

1-2 warm-up sets of 3-6 reps with light weights.


– Using bench press to build some raw slow strength for the year ahead. We are building off of last week.

– We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.

– You’ll complete 2 sets of 4 reps, 2 sets of 3 reps, and 2 sets of 2 reps. You can rest as much as you would like between all sets.

– Score: Enter the 3 weights used here.


Ball Don’t Lie (Time)

“Ball Don’t Lie”

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wallballs MRx: 14/10, Rx: 20 / 14 lb



– 18/14 Cal Bike Erg

– 14/10 Cal Ski Erg

– 200m Run


– Thrusters

– Jump Squats

– Medball Squat Clean

Movement Prep

6 Calorie Row

6 Wallballs

– Conditioning Category: Threshold

– FLOW: The workout will begin on the rower. At 3,2,1, go, row 18/14 calories then head to the wall and perform as many wallballs as possible. At the 2:00 mark, you must stop your work on the wallballs to go back to the rower. After the second row, you’ll head back to the wall and pick up where you left off on your wallballs. The workout is over when you complete 150 wallballs. Every 2:00 you’ll need to stop working on the ball and head to the rower.

– There is no programmed rest. Athletes can break up the wallballs h

owever they see fit and rest before getting back on the rower if they would like.

– Choose a weight on the ball that you are able to complete sets of 7 or more with during the workout.

– The row should take less than 1:30 each round.

– Score: Time


– We’ll be spending between 1:00 and 1:30 rowing and between 30s-1:00 on the ball each round. An unbroken minute of wallballs can get up to 30 reps. Let’s use this as a baseline to understand how to approach each time we pick up the ball.

– Think of a number goal of reps you’d like to complete within each window to help keep you focused and on track. Somewhere between 10-20 reps is a solid place to be.

– Our row pace should be something that allows us to immediately pick up the wallball and be quick on that transition.

Accessory: Pushing (No Measure)

3 Sets for Quality:

10 Weighted Tempo Push-Ups

20 Single db Overhead Triceps Extensions

20 Banded Pull Aparts

Rest as Needed.

1309, 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.

View Public Whiteboard


Strict Pull-Up

Strict Pull-ups


5-9 Unbroken: 4-3-3-3-2

10-14 Unbroken: 9-8-7-7-6

15-19 Unbroken: 12-10-8-8-6

20-24 Unbroken: 18-15-12-10-6

25+ Unbroken: 20-16-12-12-8



– Banded Strict Pull-Up

Movement Prep

5-10 Scap Retractions

1-2 Strict Pull-Ups


– We will be using our max reps score from week 1 to determine our work to do here. Complete these reps the same way you did that first week if you modified.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We are shooting to make these unbroken sets each time, but it’s okay if they are not.

– Rest as needed between all sets.


Diamond In The Rough (Time)

“Diamond In The Rough”


MRx: Strict Pull-ups, Rx: C2B Pull-ups, Rx+: Ring Muscle-ups

Devil’s Press 50 / 35 lb’s

Dumbbell Box Step-Overs (24″/20″)



– Single Dumbbell

– Barbell Clean & Jerks

– Burpee To High Target


– Single Dumbbell

– Unweighted

– Barbell Front Rack Step Back Lunges

– Dumbbell Step Back Lunges

Movement Prep

1 Ring Muscle-up

3 Devil’s Presses

5 Dumbbell Box Step-Overs

– Conditioning Category: Threshold

– The ring muscle-ups should be completed in no more than 3 sets on any round. Cap the time at 2:00 or reduce the reps if feeling unsure about your capacity.

– The devil’s presses do not need to be completely quickly but they should be completed unbroken each round. Dumbbells should swing between the legs and move in 1 swift motion to the overhead postion. It is okay for the dumbbells to stop at the shoulders on the way down but NOT on the way up. There should not be a “redip” of the legs. These should not taker longer than 2:00 on any round.

– The dumbbell box step-overs should be performed with dumbbells hanging down by the sides. Atheltes do not need to stand all the way up going over box but both feet DO need to touch the top of the box before stepping down. These should take less than 1:00 each round even with a potential quick break on the 10’s, 8’s, and 6’s.

– Score: Time


– Over the course of this workout we’ll be accumulating 30 reps of each movement. We want to choose our break up strategy based on how we think we would approach this workout if it were 1 round of 30 reps of each movement for time.

– Most athletes will need 2-3 sets on the rounds of 10, 8, and 6 ring muscle-ups. Plan to break these rounds to conserve the grip and to keep sets consistent each round. Aim for 1-2 sets on the round of 4’s and 2’s.

– The devil’s presses will be a grind. We want to try to stay moving here. The best place to rest is on the ground beween reps. It is the place we are least under tension. We can lose a lot of time, fire up the posterior chain, and have trouble controlling the heart rate if we rest standing in a forward fold with hands on the dumbbells.

– The box step-overs will also be a grind and taxing on the grip and shoulders. 1 break on the 10’s, 8’s, and even the 6’s could be helpful to ensure that you’ll be able to hop right back up on the rings. Once you start a set, move quickly

1109, 2021

9/11 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.”

View Public Whiteboard



-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, 2021


CrossFit Evergreen – CrossFit

“Build before you have to.” – James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skillset before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

View Public Whiteboard


Turkish Get Up (4×3)

4 Sets:

3 reps (per arm)


It’s Not Ober (AMRAP – Rounds and Reps)

“It’s Not Over”


15 Toes to Bar

10 Deadlifts

5 Power Snatches

Barbell Weight: MRx:75/55, Rx:95/65, Rx+:115/85



– V-Ups

– 2x AbMat Sit-Ups

– Knee Raises


– Sub Dumbbells or Kettlebells


– Sub Dumbbell

– Kettlebell Swing

Movement Prep

5 Toes to Bar

4 Deadlifts

3 Power Snatches

– Conditioning Category: Threshold

– The weight on the bar should be you can complete the snatches in quick singles. The deadlifts should feel light.

– The toes to bar should be completed in no more than 4 sets. This movement should be completed in under 1:30

– The deadlifts should take less than 30s.

– The snatches should take less than 1:00.

– Atheltes should aim to complete 3 or more rounds.

– Score: Rounds + Reps


– If toes to bar tend to break down, let’s break early on.

– The deadlifts are light but they can easily fatigue the shoulders and the grip for your snatches and toes to bar. 1 quick break wouldn’t be a bad idea here if it means quicker snatches and bigger sets of toes to bar.

– Find a steady rhythm on the snatches. We want to keep the time between each rep roughly the same.


Power Snatch

Heavy Single Power Snatch

6:00 To Build To A Heavy Single Power Snatch


– Immediately following “It’s Not Over,” you’ll have 6 minutes to build to a heavy single power snatch.

– Remember that we only want to fail a power snatch because we squatted it, not because we jumped our feet too wide.

– Take about a minute to recover from the workout before attempting your first lift.

– Have a plan of a safe weight, a goal weight, and a reach weight to hit within this window.

– Score: Load

909, 2021


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 individual trips over the very same root as well, 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. It is by choice.

View Public Whiteboard

Helen’s Abs (Time)

3 Rounds for Time:

400 m Run

21 KB Swings 53/35 (MRx 35/25)

12 GHD ( MRx #35/25 weighted Ab-Mat Sit Ups )

Accessory: Pushing (No Measure)

3 Sets for Quality:

10 Weighted Tempo Push-Ups

20 Single db Overhead Triceps Extensions

20 Banded Pull Aparts

Rest as Needed.

809, 2021


CrossFit Evergreen – CrossFit

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

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed 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.

View Public Whiteboard




A) Dead Stop Deadlifts

2 Sets Of 2 @ 80%

B) Touch-and-Go Deadlifts

2 Sets Of Max Reps @ 85%



– Double Dumbell Deadlifts

– Double Kettlebell Deadlifts

Movement Prep

10 Empty Barbell Reps

2 Dead Stop Reps At A Light Weight

2 Dead Stop Reps At 1 Jump Away From First Working Weight


– Deadlifts are a movement you’ll see each week as we move through our Base phase.

– Percentages are based off your 1RM deadlift.

– The first 2 sets of 2 deadlifts are “dead stop deadlifts.” This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.

– The second 2 sets of 2 are “touch-and-go deadlifts.” This means that we’ll perform deadlifts as we would in a workout. The elbows should stay locked out throughout the entirety of each set and while we want to hold on for unbroken sets of 2 reps, we do not need to do these as fast as possible. Controlled, picture perfect reps is what we’re after.


Shiner (Time)


On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Double Dumbbell Hang Power Cleans MRx:30/20, Rx:50 / 35 lb’s

9 Burpee Box Jumps (24″/20″)



– 20/15 Cal Row

– 15/12 Cal Ski Erg

– 200m Run


– Sub Barbell

– Kettlebell Swings


– Bar Facing Burpee

– Burpee Broad Jump

– Burpee to Target (6 in.)

Movement Prep

5 Calorie Assault Bike

4 Double Dumbbell Hang Power Cleans

3 Burpee Box Jumps

– Conditioning Category: Sprint

– We want to try and aim for negative splits across the 5 rounds.

– We should use a weight that we can complete the hang power cleans unbroken each round.

– Be sure to stand tall before hinging forward for the first hang power clean each round.

– The bike should take about 1:00.

– The hang cleans should take about 30 seconds.

– The burpee box jumps should take about 1:00 on the burpeee box jumps.

– We will enter our time for each round.

– Score: Slowest Round


– Find a speed on the bike that is a touch outside your comfort zone. We don’t want to all out sprint here but we also don’t want to just cruise.

– We want to hold on for all dumbbell reps each round. To help keep a solid grip, athletes can use the hook grip or hold the dumbbells more toward the front head or back head of each bell so that they rest on the hand a bit.

– We want to find a speed that is a touch outside or comfort zone on the burpee box jumps as well in order to bank as much rest as possible.

– Ahletes can expect the toughest rounds to be rounds 3 and 4. These are the rounds that will require the most grit and focus. Knowing this, we can aim to build our speed so that these rounds are our fastest round of the day.

Achieve Your Fitness Goals

Flexible membership packages to suit all levels of training to help achieve your fitness goals

Go to Top