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Sunday 8/24/2014 CrossFit Workout of the day

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

Sunday 8/17/2014 CrossFit Workout of the day

By: EVF Performance 0

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

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