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Warm up Coach's choice Training " Mash and Run" In a running clock of 30 mins 8 Min AMRAP 200 meter run 15 HR push ups 15 Air Squats 2 Min Rest 12 Min AMRAP 200 meter run 20 Weighted Sit ups 20 Wall Balls 1 min rest Then complete…

2014 09 15

Monday 9/15/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill Week 2 20 RM…

2014 09 14

Sunday 9/14/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 3 sets 10 Pass Thru's 10 dislocates 10 Over Head Lunges w PVC 10-15 sec Handstand hold Dynamic stretches Strength/Skill Strict press 3-3-3-3-3 Training For time 10-8-6-4-2 HSPU 200 Meter row in between each set

2014 09 13

Saturday 9/13/2014 CrossFit workout of the day

By: EVF Performance 0

Warm up "Med ball R us" 3 sets 5 med ball cleans 5 med ball Burpees 5 Med ball Russian twist 5 Med ball thrusters Training "Breaking Bad" In teams of two 1 partner works at a time For time 100 Med Ball Cleans (20/14) 100 Burpee 2 plate 100…

2014 09 12

Friday 9/12/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Hip stretches w bands 3 sets 5 inch worms 10 Russian KB swings 4 Spider-man stretches 5 squat stretches 5 Burpees Strength/Skill RDL's 5-5-5-5-5 Training 10 Min AMRAP 20 rack lunges w KB's (35/26) 40 Double Unders

2014 09 11

Sept 11 CrossFit Workout of the day “Never forget”

By: EVF Performance 7 Comments

Warm up Hip and shoulder stretches w bands Dynamic stretches Training 9/11 memorial "May we never forget" In 40 mins The workout starts in teams of two Row 2001 meters/ hold Plate OH (45/25) Divide that in half 1 partner rows 1 partner holds plate Then individually complete 9 Rounds…

2014 09 10

Wednesday 9/10/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Hip stretch w bands 3 sets (8min cap) 5 Power Cleans 5 tap and go Cleans (tap the hip 3x on the 3 tap drop and clean) 5 FS Dynamic stretches in between each sets Strength/Skill 5 sets 2 Clean pulls (from Knees) 1 hang Power Clean 1…

2014 09 09

Tuesday Workout of the day

By: EVF Performance 4 Comments

Warm up Coach's choice Training In 30 Min AMRAP In teams of two Divide the work in half Only 1 partner can work at a time 800 meter run 40 KB Swings 40 Weighted V-Ups 80 Double Unders/160 singles

2014 09 08

Monday 9/8/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 1 set 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill 20 Rep…

2014 09 07

Sunday 9/7/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 3 sets 5 inch worms 10 Ring Rows 10 Jump Squats 30 Singles ( jump rope) Strength/Skill Floor press 5-5-5-5-5 Superset with Max Strict pull ups Training 4 RFT 30 HR Push ups 60 Double Unders

2014 09 06

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter