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Monday, Nov. 16 CrossFit Workout of the Day

Mobility: James Dunne, found of Kinetic Revolution, shows a highly effective calf/ankle stretch for runners,that can be easily transferred over to Crossfitters. Grab a wall and have at it! Warm up 3 rounds: 10 strict toes to bar 10 air squats 10 push ups Skill Double under clinic Conditioning For…

2015 11 15

Sunday, Nov. 15 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 1k row, then 3 rounds of: 10 kip swings 10 hollow rocks 10 KB swings Conditioning Performance “Chelsea” EMOM for 30 minutes 5 pull-ups 10 push-ups 15 squats Fitness EMOM for 30 minutes: 3 pull-ups 6 push-ups 9 squats Pick a rep scheme for the three movements that…

2015 11 14

Saturday, Nov. 14 CrossFit Workout of the Day

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Team "3 Wise Men" Elite: 185/125 RX: 135/95 Scaled: 95/65 Teams of 2. All work is split evenly between partners. "Jeremy" 8-minute AMRAP: 10 hang squat snatch 20 burpees over barbell Rest 2 minutes, then... "Ben" 8-minute AMRAP: 20 power cleans 40 pull ups Rest 2 minutes, then... "Beau" 8-minute AMRAP:…

2015 11 13

Friday, Nov. 13 CrossFit Workout of the Day

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[embed]https://www.youtube.com/watch?v=0DhKRK4q7FE[/embed] Mobility: WOD Doc explores the idea that the lack of mobility that some of us have overhead may not be a shoulder issue, but rather a thoracic limiter. See how you can open up that T-spine without using a foam roller. Warm up 3 rounds not for time: 20…

2015 11 12

Thursday, Nov. 12 CrossFit Workout of the Day

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Mobility: KStarr says - fire up your hips, fire up your trunk, PR your deadlift! Warm up 3 rounds not for time: 10 single leg contra-lateral KB deadlift (5e/leg) 10 ring rows 15 hollow rocks Strength Deadlift Build to a 1RM Conditioning Performance “Nicole” 20 minute AMRAP: 400m run Max…

2015 11 11

Wednesday, Nov. 11 CrossFit Workout of the Day

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Mobility: Warm up those wrists and shoulders with this simple mobility sequence. Remember, mobility can be done at any time, even between sets. Video shows how to utilize the bar to get further into that external rotation. Warm up 3 rounds not for time or 10 minutes: 5 BB strict…

2015 11 10

Tuesday, Nov. 10 Workout of the Day

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Throughout the month of November, help us raise funds for the Testicular Cancer Foundation to bolster cancer research and spread awareness about self-testing. Test your mettle by hopping on a stationary rower, going all out for 2 minutes and uploading a picture of your distance. At the end, donate $1…

2015 11 09

Monday, Nov. 9 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=dBTQi5kdfW0[/embed] Mobility: Catalyst Athletics coach Scott Hagnas goes through a quick hip opener that includes a different variation of pigeon. (Can we say walking pigeon?!) Great for squats, snatches and cleans. Warm up 3 rounds not for time: 5 strict pull-ups 10 jumping BB back squats 15 sit-ups Strength Back…

2015 11 08

Sunday, Nov. 8 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 5 knees to feet 10 KB shoulder press 20 walking lunges Skill Max height seated box jump Conditioning Performance/Fitness For time: 1k row 50 push-ups 750m row 30 sdhp (115/75) 500m row 20 shoulder to overhead (115/75)

2015 11 07

Saturday, Nov. 7 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 20 box jumps (30/24) 20 C2B pull-ups 40 KB snatches (53/35) 40 pistols 60 toes to bar 60 overhead squats (75/55) 80 sit-ups 80 wall balls (20/14) 100 burpees 100 double unders All reps cumulative, one person works at a time. Scaling options: C2B:…

2015 11 06

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter