CrossFit Evergreen – CrossFit

View Public Whiteboard

Prison Yard Shuffle (AMRAP – Rounds and Reps)

In teams of 2-3, a 25 min AMRAP of:

rep scheme: ascending: 1,2,3,etc.

– 12′ sandbag shuttle 50+/35+

– weighted push ups 1,2,3,etc.

– 12′ sandbag shuttle

– weighted sit ups 1,2,3,etc.

Every 5th rd (so at 5, 10, 15, etc.)team members run 300m with their sandbags (or an equivalent distance inside – scale: walk with sandbag)
– reps counted are in rds and reps. For ex. we finished 8 push ups, but only did 6 situps, score = 8+6

– each tm member does the required number of reps

– tm members may work at the same time or alternate if they desire

– 300m = 7 laps inside

– teams will use 1 sandbag and one bumper per team, switch as needed

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon

Metcon (No Measure)

On the 2:00 x 6 Rounds:

5 Strict Pull-ups

7-7-5-5-3-3 Push Jerk

Metcon (5 Rounds for reps)

“Bee’s Knees”

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (24/16)

1 Minute Box Jumps (24/20)

1 Minute Rest

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Metcon (No Measure)

Power Clean + Handstand Push-ups

On the 90s x 5 Rounds:

6 Kipping Handstand Push-ups

3-3-2-2-1: Power Cleans

Between 70-85%. Single Repetitions on Cleans.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Air Walker”

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:

3 Power Cleans + 6 Pushups + 9 Air Squats

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Back Squat

Pausing Back Squat

5 Sets of 2

*Rest as needed between sets, aiming to keep it to 2:00 or less.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
This workout is Rx today.

Metcon (Time)

21-15-9

Thrusters 115/80

C2B Pull-Ups
This workout is the Rx+ option today.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon

I’m sorry but we will have to close the gym New Years Eve day due to a conflict in scheduling. No coaches are available to support the limited schedule as advertised. Please accept our regrets and have a Happy and Safe New Years!

CrossFit Evergreen – CrossFit

View Public Whiteboard

Juarez Valley Prison meets the Wild Game – a partner challenge (Time)

– 25 wall ball abmat sit ups 20/14

– 20 -1 push ups

– 1 frame of 100m rowing bowling (penalty burpees)

– 19 – 2 push ups

– 2nd frame 100m bowling

– 18 – 3 push ups

– 3rd frame 100m bowling

– 17 – 4 push ups

– 4th frame 100m bowling

– 16 – 5 push ups

– 5th frame 100m bowling

– 50 wall ball sit ups

– 15 – 6 push ups

– 6th frame 100m bowling

– 14 – 7 push ups

– 7th frame 100m bowling

– 13 – 8 push ups

– 8th frame 100m bowling

– 12 – 9 push ups

– 9th frame 100m bowling

– 11 – 10 push ups

– 10th frame 100m bowling

– 25 wall ball sit ups