EVF Performance | October, 2014

Thursday October 23, 2014 CrossFit Workout of the Day

Warm-up In 10 minutes, 3 sets of: 10 PVC dislocates 10 PVC Pass-thru 10 plank shoulder taps 5, 10-second hollow hold 5 dive bomb inch worms 10 iron cross stretch Skill HSPU practice 5 SETS OF 3/5 STRICT OR Practice for 15 mins https://www.youtube.com/watch?v=TGPT84VMhqM Training Row 200 60 Burpees Row…

2014 10 22

Wednesday October 22, 2014 CrossFit Workout of the Day

By: EVF Performance 1 Comment

Warm-up 5 minute mobility: stretch shoulder/tricep with bands. Roll mid/upper traps and lats with foam roller/ball. Barbell smash triceps to improve front rack. then, 8 Minute AMRAP 10 Pass-thrus 10 dislocates 10 OHS w/PVC 10 groiners 10 Burpees Clean Progression Press, PP, Push Jerk warm-up Strength/Skill Barbell complex Complete 5 sets…

2014 10 21

Tuesday October 21, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Partner warm-up: As Partner 1 Rows 1K, Partner 2 AMRAPS the following: -20 air squats -10 iron cross stretches -20 spider stretches -10 plankups Then switch 6 Rounds 45sec work/15secs rest of: KB Swings Burpee to Plate Wall Balls Plate Ground to Overhead Flutter Kicks

2014 10 20

Monday October 20, 2014 CrossFit Workout of the Day

By: EVF Performance 5 Comments

Meat Head Monday! Warmup Roll/smash/stretch lats and pec region with foam roller, lax balls, bands 4 Rounds 40secs on/ 20secs off Row Plank hold Strength/Skill Floor Press 5-5-5-5-5 Work up to a heavy set of 5. Last 5x5 floor press was Sunday 10/12, see if you can increase your heavy…

2014 10 19

Sunday 10/19/2014 CrossFit Workout of the Day

By: EVF Performance 1 Comment

Warm up Shoulder stretches w bands and T-spine lacrosse ball smash 10-8-6 with a PVC: Pass Thrus, Around the World, OH prisoner squats then, 20 spider stretches (10 each leg) 20 lunges with a twist (10 each leg) 10 Cossack stretch (5 each leg) 1 minute samson stretch (each leg), 1 minute…

2014 10 18

Saturday 10/19/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder/Hip stretches w bands 3 sets w an empty bar 10 Push presses 10 Hang Power Cleans 10 Thrusters Dynamic stretches 2 sets w an empty bar 10 Hang Power Snatches 10 Clusters Dynamic stretches Training TEAM DAY "The End" In teams of 2 Total time 30 Mins…

2014 10 17

Friday 10/17/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Hip Stretches w Bands 3 sets 5 Inch Worms 5 strict pull ups 10 push ups 10 Rus KB swings Strength/Skill RDL's 5-5-5-5-5 Training 7 Min AMRAP 21 KB Swings (53/35) 14 ring Dips

2014 10 16

Thursday 10/14/2013 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder/Hip Stretches w Bands Shoulder mobility w PVC pipe 2 sets 500 meter row 15 Hollow rocks 10 Air Squats 5 inch worms 10 KIPPING Swings/ knees to elbows Training "Bring the Pain" 3RFT 50 Wall Balls (20/14) 25 TTB 12 burpee Box Step ups (24/20)

2014 10 15

Wednesday 10/15/2014 CrossFit Workout of the day

By: EVF Performance 11 Comments

Warm up Shoulder stretches w bands In 8 mins AMRAP 5 Burpees 5 strict pull ups 5 inch worms 5 spider man stretches 10 hollow rocks 20 Mountain Climbers WORKOUT PREP 3 sets 5 Hang Power Cleans 5 STO Build to working weight Training Complete for time "El Comino" 10…

2014 10 14

Tuesday 10/14/2014 Workout of the day

By: EVF Performance 1 Comment

Warm up COACH CHOICE Workout of the day 30 Min Mash 0:00 Till min 10 AMRAP Row 250 meters 15 Sit ups 15 Plate Ground to OVER head Rest 2 mins Min 12-22 AMRAP Row 500 meters 15 Burpees 15 Wall Balls Rest 2 Mins Min 24-30 AMRAP Run 400…

2014 10 13

Upper East Side

Month: October 2014

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter