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WOD2016-12-13T19:33:44+00:00
512, 2018

Wednesday

CrossFit Evergreen – CrossFit

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Metcon

Teams of 3 (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats 135/95 (Rx+=155/105)

50 Back Squats 155/105 (Rx+=185/125)

AMRAP Back Squats 185/135 (Rx+=225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press 95/65 (Rx+=135/95)

50 Bench Press 135/95 (Rx+=155/105)

AMRAP Bench Press 155/105 (Rx+=185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts 135/95 (Rx+=185/135)

50 Deadlifts 185/135 (Rx+=225/155)

AMRAP Deadlifts 225/155 (Rx+=275/185)
There is one collective team score

Core Conditioning

100 weighted sit-ups

200 Flutter Kicks

300 Mtn Climbers

412, 2018

Tuesday

CrossFit Evergreen – CrossFit

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Metcon

Criss Cross (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans 95/65 (Rx+=115/80)

30 Double Unders

15 Toes to Bar

Unbroken Strict pull-ups (AMRAP – Reps)

AMRAP 4:

1-2-3-4-5-6-7-8…

Unbroken Strict Pull-ups

Climbing as High as Possible

Core Conditioning

3 Rounds

1 minute front plank

20 Knee-ins

20 m&m’s

30 second dead hang (hollow body position while hanging from a bar)

312, 2018

Monday

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Metcon

Freedom Sauce (AMRAP – Reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Barbell Burpees

Max Calorie Row
Score= total calories rowed

112, 2018

Sat Partner WOD 12/1

CrossFit Evergreen – CrossFit

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Partner Relay (AMRAP – Rounds and Reps)

In teams of 3 or more, with a 25 minute AMRAP do:

– 2 tire flip and hop

– 5 feet elevated push ups (on tire) [scale regular push up on tire]

– 10 wall ball sit ups (over tire) 20/14

– 20 sledge hammer strikes
This is completed in a relay race fashion. Each team member goes in order until the entire round is complete. Some of the movements will be done together (push ups, sit ups, as many as possible sledge hammer).

3011, 2018

Friday

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Metcon

Metcon (Time)

21-18-15-12-9

Front Racked Lunges 95/65 (Rx+=115/80)

Wall Balls 20/14

2911, 2018

Thursday

CrossFit Evergreen – CrossFit

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Skill

10 minutes to work on Pistols and Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Shoulder Press 95/65

60 Mtn Climbers

10 Rollouts

60 Mtn Climbers

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