Everproven Crossfit 6.10.15

I feel like I’ve been deceived. When I looked at today’s WOD, I thought it was going to be a piece of cake. What’s some wall balls, Russian Kettle Bell Swings, and a few short runs at 7:30 p.m.? Well, I was wrong, so wrong. Arms, legs, knees, thighs, shoulders, it all hurts. Good hurts, but hurts.

I did learn something today, though.l I’m not giving up as quickly as I used to during workouts. When everyone else was a whole round ahead of me, I kept going. One, because I didn’t want to look like a failure; 2, because every time I passed someone on the run, they were encouraging me.

But that’s one of the best things about Everproven, unlike Planet Fitness or one of those gyms where it’s just fitness equipment in a room, I have someone else there to encourage me. When I go running at home, I’ll short myself a workout because no one is watching or give up because I don’t have anyone else there to keep me motivated.

Yes, I was at the end of the group, but on the bright side, I did finish before the 20 minute time cap. I finished last, but I still finished before the time cap.

Everproven WOD 6.10.15


6 min AMRAP
Grab a partner and a Wall Ball
Clock starts and 1 partner begins to do wall balls. When the partner doing wall balls is ready, they switch out with their partner. If the wall ball hits the ground, both partners do 8 burpees.


Joint Mobility/Group Stretch x 6 min


Review SDLHP with unloaded bar OR KB


Review the common fault of over extension in the SDLHP


EMOM x 12
Odd: 5 SDLHP*
Even: 8 Bar Roll Outs
* Athlete chooses weight of barbell or KB, but coaches will scale if technique breaks down


4 Rounds For time under a 20 min cap
15 Russian KB Swings 32kg/24kg
15 Wall Balls 20/14
Run 400M

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