Sunday, July 5 CrossFit Workout of the Day
“Independence Day” Complete for time First: 1,776m row Then, 7 rounds of: 4 cleans (185/125) 7 burpees over bar Last: 17 deadlifts (185/125) 76 wall balls
2015 07 04
Friday, July 3 CrossFit Workout of the Day
At-home mobility | Focus: hip capsule (internal/external flexion), tspine | Equipment: band, KB to anchor Warm up 3 rounds not for time: 10 BB jumping back squats 15 supermans 20 v-ups Strength Back squat Performance: 3x3 @ 90% Fitness: 3x5 across Conditioning Performance 12-minute AMRAP: 500m row 12 toes to…
2015 07 02
Thursday, July 2 CrossFit Workout of the Day
Our holiday weekend schedule is up! Please note we're closed Saturday, July 4; we'll be running a modified schedule Friday, July 3. At-home mobility | Focus: neck, shoulders, hip capsule, back, hamstrings | Equipment: lax ball, doorway or rig Warm up 500m row, then 3 rounds not for time or…
2015 07 01
Wednesday, July 1 CrossFit Workout of the Day
At-home mobility | Focus: sub scap, serratus, hip capsule | Equipment: band Warm up 3 rounds not for time: 3 strict HSPU 10 goblet squats 1:00 plank Strength Overhead squat: 4 reps every 4 minutes for 5 rounds Conditioning Performance 9-minute AMRAP: 200m run 5 deadlifts (315/205) 10 C2B pull-ups…
2015 06 30
Tuesday, June 30 CrossFit Workout of the Day
At-home mobility | Focus: restoring the scapula, neck | Equipment: lax ball, band Every 2 minutes for 10 minutes: 20 air squats 20 calorie row 1 minute rest Every 2 minutes for 10 minutes: 20 KB swings 10 burpees 1 minute rest Every 2 minutes for 10 minutes: 20 box…
2015 06 29
Monday, June 29 CrossFit Workout of the Day
Thanks for celebrating 3 years of EVF Upper East Side with us! At-home mobility | Focus: front rack (tspine, lats, serratus, triceps, wrists) | Equipment: peanut, band Warm up 3 rounds not for time: 12 KB clean & jerk (6/arm) 10 air squats 10 ring rows Strength 2 clusters + 1…
2015 06 28
Sunday, June 28 CrossFit Workout of the Day
Hero WOD “Jag-28” For time: 800m run 28 KB swings (70/53) 28 strict pull-ups 28 KB clean & jerk (70/53) 28 strict pull-ups 800m run Scaled: kipping/jumping pull-ups
2015 06 27
Saturday, June 27 CrossFit Workout of the Day
Partner WOD Complete the following for time: Part one, relay style: 10 HSPU 20 hang power snatches (95/65) 30 pull-ups 40 double unders Part two, cumulative reps, one partner working at a time: 50 KBS (53/35) 60 box jumps 70 burpees 80 wall balls 90 calorie row Part three: 200m…
2015 06 26
Friday, June 26 CrossFit Workout of the Day
At-home mobility Warm up 3 rounds not for time: 250m row 15 hollow rocks 10 push-ups Strength Floor press Fitness: 3x5 across Performance: 1x3 @ 70%, 1x3 @ 80%, 1x3 @ 90% Conditioning Performance 3 rounds for time (20-minute cap): 25 double unders 20 deadlifts (185/125) 15 ring dips…
2015 06 25
Thursday, June 25 CrossFit Workout of the Day
At-home mobility Warm up 3 rounds not for time: 25m banded side steps 10 air squats toes to wall 20 v-ups Strength Back squat Performance: 5x1 @ 90% Fitness: 3x5 Conditioning Performance For time, 21-15-9: Row calories Burpee box jump overs (24/20) Fitness For time, 21-15-9: Row calories Burpees
2015 06 24