1503, 2023

CrossFit – Wed, Mar 15

CrossFit Evergreen – CrossFit


“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Jerk Complex QFA (Weight)

Jerk Complex

On the Minute x 10 Sets:
1 Push Jerk
1 Split Jerk

– Ideally, athletes should use the same weight across. 

– Barbell should be taken from a rack.

– Both reps should be completed before re-racking the bar.

– Aim for somewhere between 65-75% of your 1RM jerk ()

– Score: Enter weight. Add to notes any weight changes. Try to keep the same weight for all 10 sets
Warm Up

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

5 Split Jerks

Duck, Duck, Goose (Time)

“Duck, Duck, Goose”

2 Rounds For Time:
400 Meter Run ( 1 KM on Bike )
21 Push Jerks
120 Double Unders

Time Cap: 15 Minutes

MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Sprinty Threshold. Athletes should aim to move at their highest maximal sustainable pace.

– Run: Should be completed in less than 2:15.

– Push Jerks: Should be completed in less than 1:15. Loading should not exceed 60% of your 1RM push jerk.

– Double Unders: Should be completed in less than 2:30.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.

– Let’s pace the 400m runs in a way that will allow us to hold on for big sets of push jerks and double unders.

– Aim for 1-2 sets on the push jerks.

– If you can hold on for an unbroken set of double unders, let’s do it. If 120 reps is too many for an unbroken set, let’s aim for 2 sets of 60, 3 sets of 40, or 4 sets of 30.

– With this workout only being 2 rounds, we should aim for a slightly more aggressive strategy than we would usually go with.



– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run


– Reduce Reps/Load

– Sub Dumbbells

– Burpees


– Reduce Reps

– 2:00 of Practice

– 120 Plate Hops

– 180 Single Unders

Grunt Work (Time)

Grunt Work

Kettlebell Swings MRx: 35/20, Rx: 53/35, Rx+: 70/53
Dumbbell Lunges MRx: 30/15, Rx: 40/25, Rx+: 50/35

– The kettlebell should be swung all the way overhead. 

– The dumbbell lunges should be performed with 2 dumbbells. You may rest the dumbbells on the shoulders or hold them down at your sides.

– Score: Total time it takes to complete the workout.

1403, 2023

CrossFit – Tue, Mar 14

CrossFit Evergreen – CrossFit


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

Clean Complex QFA (Weight)

Clean Complex

On the Minute x 10 Sets:
1 Power Clean
1 Hang Squat Clean

– Athletes should aim to use the same weight across.

– Both reps should be completed before putting the bar down.
– Somewhere between 65-75% of your 1RM clean is a great place to be. (

– Score: Weight. Enter in Notes any weight changes. Remember, try to stay with the same weight for all 10 sets.
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Front Squats

5 Hang Squat Cleans

With A Light Weight:

1 Power Clean + 1 Hang Squat Clean

With A Moderate Weight:

1 Power Clean + 1 Hang Squat Clean

…Make more jumps if needed until you reach your working weight.

Lead Foot (3 Rounds for reps)

“Lead Foot” Part 1


27 Calorie Row

27 Burpees

27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2


21 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3


15 Calorie Row

15 Burpees

15 Pull-Ups
– Conditioning Category: Threshold. Athletes should move through each interval at their maximum sustainable pace.

– 1st Interval: Athletes should try to get as close to finishing one round as possible.

– 2nd Interval: Athletes should try to get Into the second round.

– 3rd Interval: Athletes should come close to finishing two rounds.

– Score: Enter rounds + reps completed each round.


– Short work time with a long rest means we should push the pace each round.

– Have a plan on how we are breaking up the pull-ups and toes to bar

– Too slow burpees can zap reps from our scores. Find discomfort and lean into it.


– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.

– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.


– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going to failure.


27/21 | 21/15 | 15/9 CALORIE ROW

– Reduce Cals

– 27/21 | 21/15 | 15/9 Cal Bike Erg

– 20/16 | 15/11 | 10/6 Cal Assault or Echo Bike

– 20/16 | 15/11 | 10/6 Cal Ski

– 20/16 | 15/11 | 10/6 Cal Air Run

– 21 | 15 | 9 Shuttle Runs (25ft. Out + 25ft. Back)


– Reduce Reps

– Banded C2B Pull-Ups

– Strict C2B

– Chin Over Bar Pull-Ups

– Feet Elevated Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Banded Pull-Ups

– Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– 42 Abmat Sit-Ups

– 21 V-Ups

1303, 2023

CrossFit – Mon, Mar 13

CrossFit Evergreen – CrossFit


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Snatch Complex x 10 (Weight)

Snatch Complex

On the 1:30 x 10 Sets:
1 Snatch High Pull
1 Power Snatch
1 Low Hang Squat Snatch

– We are aiming for athletes to use the same weight across all 10 sets.

– Aim for somewhere between 65-75% of your 1RM snatch ()

– Score: Weight. (incase you need to go up or down at all-put those weights in your notes)
Remember, the goal is to use the same weight for all 10 rounds.
Warm Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Low Hang Squat Snatches

Load up to 65% hitting 1 full complex each time you need to make a jump in weight.

Play Ball QFA (Time)

“Play Ball” QFA

3 Rounds For Time:
10 Power Snatches
20 Box Jump Overs 24″/20″
30 Wallballs MRx: 14/10, Rx: 20/14

Time Cap: 15 Minutes

MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.

– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.

– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.

– Wallballs: Reps should take less than 2:00 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Some athletes will be able to hold on for unbroken sets of snatches, while others may opt for small sets or singles. Let’s choose the strategy that allows us to stay moving.

– Settle into a steady pace on the box jump overs. This is the only place you will not need your arms so it is okay to pace these out a bit.

– Let’s aim for 4 sets or less on the wallballs. Just like the power snatches, let’s choose a strategy that allows for quick breaks.

– Focus on smooth transitions from movement to movement.



– Reduce Reps/Loading

– Sub Dumbbell(s)

– Sub Kettlebell Swings


– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– 1:00 Effort On A Machine


– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 45 Air Squats

GHD & Bike Accessory (AMRAP – Reps)

40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike

– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.    
– Score: Total reps completed in the 8 minute window.

– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups

– Reduce Cals
– 60 Cal Row
– 40 Cal Ski

1103, 2023

CrossFit – Sat, Mar 11

CrossFit Evergreen – CrossFit

Get a Grip (Weight)

In teams of two do the following:
1) Finger tip plate hold
2) ski erg (calories)
3) Monkey rope KB hold
4) ski erg
5) Farmers carry (& KB hold)
6) ski erg
7) neutral grip pull up (or dead hang)
8) ski erg
9) 3-way hanging knee raises (left, center, right = 1)
10) ski erg
11) fat bar dead lift hold
12) ski erg
– 2:00 minutes at each station

– 1:00 minuteto switch

– every 15 s = weight used (or body weight were appropriate)

– partners will rotate on ski erg. Each calorie will be added to overall weight score

– if quick you can add weight during the 2 minutes to increase your score. To state the obvious, there are 8 – 15s blocks in every 2 minutes.

– Ex. both partners do fingertip hold at 35 lbs for 2 minutes each. 8 x 35 = 280 x 2 = 560 lbs.

1003, 2023

CrossFit – Fri, Mar 10

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.

Power Clean (Power Clean

Build To A Heavy Set of 3

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Athletes should perform all reps as touch and go.

– Score: Heaviest successful lift.

Tug-O-War (Time)


5 Rounds For Time:
20 Chest to Bar Pull-ups MRx: Pull Ups
5-4-3-2-1 Clean & Jerks
MRx: 125/75, Rx: 185/115, Rx+: 225 / 155

Time Cap: 15 Minutes
– Conditioning Category: Grind. Athletes will grind through the chest to bar and heavy clean and jerks.

– Chest To Bar: Reps should take 2:00 or less each round.

– Clean &Jerks: Athletes can perform any style clean and any style jerk that they would like. Reps should feel heavy but loading should not exceed 75% of your 1RM clean &jerk.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– The barbell is HEAVY today so let’s plan to break up the chest to bar if we know we are likely to struggle with the loading today.

Sets of 4’s or more works great here each round.

– If you feel confident in the barbell, let’s try to hold on for bigger sets of the chest to bar.

– The clean and jerks will best be cycled in singles.


– Reduce Reps

– Banded Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Sub Dumbbells

– Cleans Only

903, 2023

CrossFit – Thu, Mar 9

CrossFit Evergreen – CrossFit


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Spring Training (5 Rounds for reps)

Option B: Active Recovery

8 Rounds:
20s Max Kettlebell Swings 53 / 35 lb
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Burpees Over Rower
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Calorie Row
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Push-ups
10s Rest
Rest 1 Minute

8 Rounds:
20s Max AbMat Sit-ups
10s Rest

– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athletes must complete all 8 rounds of 1 movement before moving onto the next.

– The kettlebell should swing all the way overhead.

– The burpees should be performed laterally to the rower. Athletes should jump over the rower with 2 feet.

– The monitor on the rower does NOT need to be reset between intervals.

– Athletes will rest 1 minute in addition to the 10s rest interval at the end of each of the 8 rounds.

– Score: Enter total reps of each movement completed. Overall score will be total reps.
Warm Up

10s KBS

10s Burpees Over Rower

10s Row

10s Push-Ups

10s Sit-Ups



– Reduce Loading

– Sub Single Dumbbell Hang Power Snatches


– Burpee To Target

– Regular Burpees

– Burpee Step-Over The Rower


– Ski

– Bike Erg

– Assault or Echo Bike

– Air Run

– Shuttle Runs


– Elevate Hands

– Knee Push-Ups


– Hollow Rocks

– Hollow Hold

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