Tag Archives: CrossFit Upper East Side

…regardless, summer will be here soon, and as you are looking to get in shape, here is a recommendation for a great first step. It's probably not news to you, as your coaches have been talking about it like broken records: it's Crossfit open time! Time to put our fitness…

2022 02 20

Tuesday 1/14/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 2 sets 200 Meter row 10 Russian KB swings (light to moderate) 10 Lunges 5 Push ups Dynamic Stretches Training (Met-Con) "I'm hunting for wabbits" 2 person partner chase 3 rounds of 10 Min AMRAP 200 Meter row 15 KB Swings (53/35) (70/53) 10 OH Alt Lunges (45/25)…

2014 01 13

Wednesday 1/1/2014 WOD Happy New Year

By: EVF Performance 0

Warm up W a PVC pipe 3 sets of 10 Pass Throughs 10 muscle snatches 10 over Head squats 10 Duck walks 10 Sots presses 10 Snatch Balance 10 Hang Snatches Training (Met-Con) "Double dose of Alkaseltzer" In teams of 2 20 Rounds 200 Meter row 10 Box Jumps (24/20)…

2013 12 31

Friday 12/27/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 4 negative HSPU Dynamic Stretches Barbell Clean prep work Strength/Skill 10 Min EMOTM Odd 5 Hang Power Cleans @70 of 1RM Even 8 Box Jumps (24/20) (30/24) Training (Met-con) In teams of two "Row,…

2013 12 26

Thursday 12/26/2013 WOD

By: EVF Performance 0

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 3 negative HSPU Dynamic Stretches Workout prep Deadlifts 3-4 sets to build up to workout weight Strength/Skill 6 Min EMOTM 10 Push ups + 5 Deadlifts @70% of 1RM Training (Met-Con) 5 Rounds 4 Min AMRAP…

2013 12 25

Monday 12/22/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 1 negative HSPU W a PVC Pipe 2sets of 10 pass Throughs 10 Over Head Squats Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-85%-90% Base percentages off your 3RM Training (Met-con) 3 Rounds for time 10 HSPU 15 Toes…

2013 12 22

Wednesday 6/26/2013 WOD

By: EVF Performance 0

Warm up "Fun with balls" 10 Wall balls 10 Russian twist 10 Med ball burpees 10 V-ups 10 Hip toss to a partner Dynamic stretches Skill Work Level 1 (Beginner) Kipping Toes to bar progression …

2013 06 25

Saturday 6/8/2013 WOD

By: EVF Performance 0

Warm up Muscial Balls Mobility coaches choice Training: Partner WOD 5 min ascending ladder SDHP 75/55lbs partner A does 1 rep then the partner B does 1. Then partner A does 2 reps, then partner B does 2 reps. You continue up the ladder in this manner…

2013 06 07

Wednesday 6/5/2013 WOD Bench-mark “GRACE”

By: EVF Performance 1 Comment

Warm up With a partner 10 junk yard dogs 10 jump overs and crawl thru's mobility coaches choice Barbell Prep with an empty barbell or PVC pipe 2 down and up shrug 2 shrugs from the top of the knee 2 shrugs from the mid shin 2 power cleans…

2013 06 04

Tuesday 6/4/2013 WOD

By: EVF Performance 3 Comments

Warm up 200 meter run Squat Stretch 3x 5 seconds Iron Cross 3x 5 seconds Spider man 3x 5 seconds 10 Groiners Full Plank hold 1 minute 200 Meter sprint Strength Front Squat with tempo 31x1 As you descend on the squat, count for three seconds, pause at…

2013 06 03