Thursday
CrossFit Evergreen – CrossFit
Skill
12 minutes to work on any of the following:
Pull-ups
C2B Pull-ups
Bar MU
Ring MU
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 V-ups w/ 2-second hold
10 Hang Power Cleans 95/65 (Rx+= 115/80)
10 Strict Pull-ups
Wednesday
CrossFit Evergreen – CrossFit
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
Tuesday
CrossFit Evergreen – CrossFit
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)
Monday
CrossFit Evergreen – CrossFit
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
Sat Partner WOD 12/1
CrossFit Evergreen – CrossFit
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).
Friday
CrossFit Evergreen – CrossFit
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
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