1008, 2019

Sat Partner WOD 8/10

CrossFit Evergreen – CrossFit

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Calm before the storm (Time)

Come dressed to go outside!

In teams of two:

– 250m overhead carry 45/35

– 50 m walking lunges 55/35

– 100 dead lifts 165/105

– 50m walking lunges 55/35

– 250m overhead carry 45/35
– Partners share 250m OH carry

– both partners do walking lunges

– partners use one bar, split up deadlifts

– partners can’t move to the next event until partner is ready

908, 2019


CrossFit Evergreen – CrossFit

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

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Blockbuster (3 Rounds for reps)


Buy-In: 50/35 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes


Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes


Buy-In: 20/15 Calorie Row

Max Rounds of “The Chief” (175/125)

One round of “The Chief” is:

3 Power Cleans

6 Push-ups

9 Air Squats

-Three fast paced 5-minute intervals, with 5 minutes of rest between

-Each interval starts with a row buy-in that only happens once

-Following the row, you’ll complete AMRAP rounds of “The Chief”

-The weight increases each round as the calories on the rower decrease

-As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease

-1st Bar: A weight you can cycle for 12+ reps when fresh

-2nd Bar: A weight you can cycle for 6+ reps when fresh

-3rd Bar: A weight you can cycle for 3+ reps when fresh

-Choose a push-up variation you can complete unbroken each time

-Cap your Rower calories at 2:30, 2:00, and 1:30 respectively


-There is very little interference between each movement of “The Chief”

-We go from a lower body pull, to an upper body push, to a lower body push

-The small reps, low interference, and short time windows means you can afford to push at each individual station

-Even if we get off the rower a little gassed, the numbers are very manageable on each movement

-Choose the barbell cycling option that keeps you moving forward with as little rest as possible

-At the light weights, this might mean cycling reps together

-At the heavier weights, this might mean going fast singles

-Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body

-Adjust your air squat pace for a fast transition back to the power cleans


808, 2019


CrossFit Evergreen – CrossFit

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Metcon (5 Rounds for reps)

EMOM 25: (5 Rounds)

Double Tabata (40 Seconds On / 20 Seconds Off):

Minute 1: Strict TTB

Minute 2: 10 Meter Shuttle Run

Minute 3: V-ups

Minute 4: Double Unders

Minute 5: AbMat Sit-ups

708, 2019


CrossFit Evergreen – CrossFit

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” -Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

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Optimus Prime (AMRAP – Reps)


-Wallballs (20/14)

*Every minute on the minute do 5 Deadlifts (225/155)

-“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018

-The workout starts on the wallballs

-At the top of every minute, complete 5 deadlifts before moving back to the ball

-Score is total wallballs

-Choose a weight on the deadlift you can go unbroken with

-Choose a wallball weight you can get 12+ unbroken reps each round


-Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day

-After the first round, shoot for 1-2 sets per minute

-Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for

-With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range

-Go unbroken for the 5 deadlift reps and transition back to the ball quickly


“U” Not “I’s”

A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.


Metcon (Calories)

5 Rounds

50′ Heavy Sled Push

30 Seconds Max Calorie Row

-Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row

-The effort on the sled and rower are designed to be fast

-Your choice on sled weight

-Pick one sled weight to use for all five rounds

-This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds

-The score today is total calories across the five sets on the rower


-There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)

-Try to hold a pace on the rower that you envision yourself holding for a 1,000 meter time trial

608, 2019


CrossFit Evergreen – CrossFit

“If we did all the things we are capable of, we would literally, astound ourselves.” -Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

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Monkey Business (Time)

4 Rounds:

400 Meter Run

20 Dumbell Hang Clean & Jerks (50/35)

15 Chest to Bar Pull-ups



-500 Meter Row


-Reduce Reps

-Chin Over Bar Pull-ups

-Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement

-Looking for a dumbbell weight that we’ll complete with 1 break maximum

-Switch arms every 5 reps on the dumbbell hang clean and jerks

-Choose a pull-up rep number or variation you can complete in 2-3 sets


-Run at a pace that allows you to go big on the inside movements

-Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)

-Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting

-The size of the pull-up matters less than limiting time spent resting

-Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4)

-Following the pull-ups is about 2 minutes of running where the arms can recover


Dumbbell Hang Clean and Jerk; Grip:

If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you’re not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.


Metcon (No Measure)

Body Armor

3 Supersets:

10 Dumbbell Bench Press

35 Low Banded Rows

Rest 2 Minutes Between Sets

-Upper body focused body armor session

-Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after

-Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set

-Your choice whether to build in weight/tension or stay the same across

For the Dumbbell Bench:

-Face the palms away from the body

-Touch the chest at the bottom

-Touch the inside bells together at lockout

508, 2019


CrossFit Evergreen – CrossFit

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

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-First week of our new look stamina squats

-Previously we completed 3 Front Squats + 6 Back Squats

-Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats

-As a reminder, the weight is the same for Front Squat and the Back Squat

-On the first minute, complete 2 Front Squats

-Rest until the top of the minute and then perform 4 Back Squats

-Repeat for a total of 6 rounds

Back Squat

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 68% of 1 Rep Max Back Squat


Rocket Power (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)

-Looking for a weight we will likely cycle quick sets on the snatches and complete the overhead squat within 2 sets

-Note that the barbell movements change as the reps drop

-A two-foot take off and landing is required for the bar-facing burpees


-Cycle very manageable sets on the snatches

-21’s: 8-7-6, 6-5-5-5, 3’s

-9’s: 5-4, 4-3-2, 3’s

-Those are likely the most consistent options that limits time spent not moving

-Shoot for 1-2 sets on the overhead squats (15 or 8-7)

-Push the pace on the burpees knowing you’ll be completing very small sets on the barbell

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