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Sunday 8/17/2014 CrossFit Workout of the day

Warm up Shoulders stretches w bands 3 sets 10 pass Thru's 10 Disloacates 10 OHS Snatch progression Strength/Skill Snatches 7 Min EMOM 3 Hang Power Snatches Use 65% of 1 RM Training 5 RFT 30 Plate Ground to Over Head (45/25) 30 Sit ups Scale # of reps Scale weight…

2014 08 16

Saturday 8/16/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 8 Mins In teams of two Descending Air Squat Ascending Push ups ladder 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 1 partner does a set then the other completes the same number. That continues until they go all of the way through the ladder. First complete the squat ladder then the push up…

2014 08 15

Friday 8/15/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up In 8 Mins 5 Inch Worms 5 Spider-Man stretches 10 Groiners 10 sonics (backwards roll into forward hamstring stretch) 10 Air Squats Strength/Skill Romanian Deadlifts 5-5-5-5-5 (Set up bar, hip high off rack) Training 10 Min EMOM EVEN 12/14 Cal Row Odd 10 Alt Rack Lunges (95/65) Scale…

2014 08 14

Thursday 8/14/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Shoulder Stretches w Bands In 7 mins 5 Inch worms 5 strict pull ups/ 10 Ring Rows 10 Push ups 10 Groiners 10 sit ups Training "The Beez" 5 Rounds 4 Min AMRAP 5 Pull Ups (c2B) 10 Push Presses (95/65) (115/80) 15 Box Jumps (24/20) (30/24) 2…

2014 08 13

Wednesday 8/13/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up shoulder stretches with Bands "Baby Annie" 6 Mins 10 Double Unders 10 Sit ups Increase by 10 after each set Dynamic stretches Strength/Skill In 15 Mins Barbell complex 5 Sets 2 Clean Pulls+2 Cleans Training "Hanging Elizabeth" 50 Double Under Buy in 21-15-9 Hang Power Cleans (135/95) Ring…

2014 08 12

Tuesday 8/12/2014 Workout of the day

By: EVF Performance 9 Comments

Warm up Dynamic Warm up TABATA Drill 8 Rounds 20/10 Sit ups 1 min rest Leaping lunges Workout of the day 25 Min AMRAP "Row Biathlon" 400 meter row 5 Rounds of 10 Push ups 15 Air Squats 400 Meter row 3 Rounds of 10 Push ups 15 Air Squats…

2014 08 11

Monday 8/11/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

Warm up "To be announced " Strength/Skill Front Squats Take 20 Mins to find a 1 RM 5-4-3-2-1-1-1 Training 5 Rounds 30/30 Wall Balls (20/14) Toes to Bar Scale options Scale weight of ball Scale TTB w Knees to elbows Weighted V-Ups

2014 08 10

Sunday 8/10/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Min EMOM Even 10 Air Squats+10 sit ups Odd 20 Double Unders Strength/ Skill 5 sets of 3 per leg Turkish get ups Training 3 Rounds 30 KB Swings (53/35) 30 Box Jumps (24/20) Scale options Scale weight Scale height Step on box

2014 08 09

Saturday 8/9/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Hip stretches w Bands Workout prep 3-4 sets 3 DL's 3 RD 3 Pull ups 3 MB cleans Add weight each time to the DL. Warm up properly. Strength/skill As a team you have 10 Mins to find a 3RM Deadlift Score is both teammates total weight combined…

2014 08 08

Friday 8/6/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up In 8 Mins 10 Pass Thru's 10 Dislocates 15 Ring Rows 15 Sit ups 20 Alt Lunges Strength/Skill Strict Press 3-3-3-3-3 % based off 3 RM 55%-60%-70-% -80% across last two sets Training For time 10-9-8-7-6-5-4-3-2-1 Push presses (95/65) Front Squats (95/65) Scale options Scale weight

2014 08 07

Upper East Side

Author: EVF Performance

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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