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Wednesday 8/27/2014 CrossFit Workout of the day

Warm up Shoulder stretches w bands 3 sets of 3 Dead lifts (empty BB) 3 Hang Power cleans 3 Front Squats 3 Cleans Dynamic stretches Strength/Skill EMOM for 10 Mins Perform a set every other minute 2 Clean Pulls 1 hang Clean 1 Hang power Clean Increase weight on each…

2014 08 26

Tuesday 8/26/2014 Workout of the day

By: EVF Performance 8 Comments

Warm up Coaches Choice Workout of the day "Ground and pound" In a running clock of 30 Mins 7 Min AMRAP 7 OH Alt Lunges w a plate 7 Box Jumps 7 Push ups Rest 3 Mins At the start of the 10 Min Mark Complete 50 Burpees 2 Plate…

2014 08 25

Monday 8/25/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Hip stretches w bands Then in 8 mins 10 Wall Balls 5 strict pull ups 5 spider man stretches 10 Supermans 30 sec plank Strength/Skill Front Squats % based off 1RM 10-5-5-5-10 50% 65% 70% 75% 60% Training 5 Rounds 30 secs work 30 secs rest Thrusters (95/65)…

2014 08 24

Sunday 8/24/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 3 sets Plank 30 secs (full push up pos) 5 spider man stretches 10 Ring rows 15 Lunges Then HSPU progression Strength/Skill Floor press 5-5-5-5-5 Super set w strict pull ups Leave a few in the tank. If you cannot do strict, you can…

2014 08 23

Saturday 8/23/2014 CrossFit Workout of the day Team Day

By: EVF Performance 1 Comment

Warm up "Partner Ladder" 5 mins Air Squats 10.9.8.7.6.5.4.3.2.1 Push ups 1.2.3.4.5.6.7.8.9.10 Training In teams of two Hero WOD "Team Hansen" 10 RFT 30 KB Swings (70/53) 30 Burpees 30 GHD Sit ups (We will sub out with weighted Sit ups) Only One partner can work at a time. Divide…

2014 08 22

Friday 8/22/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up Shoulder stretches w bands 10 Mins 10 Pass Thru's 10 Dislocates 10 OHS Dynamic Stretches Strength/Skill High Hang Snatch 3-3-3-3-3 Training 7 Min AMRAP 7 Power Snatches (95/65) (115/80) 7 OHS Scale options Scale weight Sub BB for plate to OH

2014 08 21

Thursday 8/21/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Shoulder stretches w bands In 6 Mins 12 KIPPING swings 12 Hollow rocks 12 Lunges 6 Burpees Strength/Skill 5 sets of 5 Turkish Get ups Superset w 30secs-1min Planks on Rings Training 6 Rounds 8 Ring dips 45 Double Unders 9 TTB

2014 08 20

Wed 8/20/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up Shoulder stretches w bands PVC pip shoulder stretches Dynamic stretches Barbell warm up 2-3 sets 3 DL 2 HPC 1 Jerk Strength/Skill 5 sets in 10 Mins Every min on the other min for 10 Mins Perform 3 Dead Lifts 2 Hang Power Cleans 1 Push Jerk Increase…

2014 08 19

Tuesday 8/19/2014 workout of the day

By: EVF Performance 6 Comments

Warm up Dynamic warm up Workout of the day "Monster mash" In 40 Mins Complete 21-15-9 Wall balls Burpees Then 3 rounds 500 meter row 50 Sit ups 30 Plate Ground to over head Then 4 Rounds 50 Double Unders 50 Mountain Climbers If you complete the workout before the…

2014 08 18

Monday 8/18/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up Hip stretches w Bands In 8 mins 5 Inch Worms 5 Spider-Man stretches 5 Burpees 10 sit ups 10 push ups 10 Air Squats Strength/Skill Front Squats w Tempo 42x1 3-3-3-3-3-3 %based off 1RM 50% 60% 65% 70% 75% across last two sets Training "TABATA Milkshake" 8 Rounds…

2014 08 17

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