Tag Archives: NYC CrossFit

Friday 12/27/2013 WOD

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

Sunday 6/16/2013 WOD Mainsite Sundays

By: EVF Performance 0

We hope everyone is having an amazing weekend! This has been an awesome week for our community. We had our 1 year anniversary and had a great turnout. Thank you to everyone who came. It was an awesome time, lots of great food, icy cold beverages and amazing people.…

2013 06 15

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

Thursday 5/23/2013 Strength

By: EVF Performance 0

Floor Presses - work up to 3 sets of 5 with 80%Bentover barbell rows 4 x 8Kettlebell Skullcrushers 4 x 12

2013 05 23

Paleo Challenge… Let the games begin

By: EVF Performance 0

How to eat paleo TODAY IS THE FIRST OFFICIAL DAY OF THE PALEO CHALLENGE! LET'S EAT CLEAN AND TRAIN MEAN FOR THE MONTH BEFORE THANKSGIVING! Don't forget to log your meals using the PDF in your email! IF you choose to weigh yourself for the challenge, we will have a…

2012 10 24

August 12, 2012 — CrossFit

By: EVF Performance 0

REST DAY! 24 hours for QUALITY and MAXIMUM REST - Eat - Play - Stretch - Mobility work - Have fun - Hang out with friends

2012 08 12

August 11, 2012 — CrossFit

By: EVF Performance 0

Workout of the Day A. Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps…

2012 08 11

August 9, 2012 — CrossFit

By: EVF Performance 2 Comments

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 2 minutes Weighted Pronated-Grip Pull-Ups x 5-7 reps Rest 2 minutes B. For time: 12 Deadlifts (75% of 1RM) 400M Run 20 Kettlebell swings (32kg/24kg) 400M Run 50 Air Squats 400M…

2012 08 09

August 7, 2012 — CrossFit

By: EVF Performance 0

Workout of the Day Complete as many rounds and reps as possible in 6 minutes of: 100 Meter Run 10 Burpees Rest 3 minutes, and then . . . Complete as many rounds and reps as possible in 6 minutes of: Kettlebell Swings x 15 reps Push-Ups x…

2012 08 07