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Wednesday 8/6/2014 CrossFit Workout of the day

Warm up Shoulder stretches w bands Barbell Clean Prep -Feel Rack position - 3x Muscle Clean 3x Jump Shrug (hip) 3x Jump Shrug (knee) 3x Hang Power Clean 3 x Jerks 2 sets of 10 Jump Squats 10 Groiners 10 Supermans 10 KIPPING swings 5 Inch Worms 5 Spider-Man's Training…

2014 08 05

Tuesday 8/5/2014 Workout of the day

By: EVF Performance 11 Comments

Warm up 10 Mins Partner Relay Row 200 Meters Dynamic stretches while waiting for partner to row Training "Rocket Fuel" In a running clock of 30 Mins Perform 10 Rounds of 10 Air Squats 10 Push ups 10 Sit ups 10 Burpees 10 KB Swings If you complete the ten…

2014 08 04

8/3/2014 CrossFit Workout of the day

By: EVF Performance 22 Comments

Warm up "Baby Annie" 5 mins 10 Double Unders 10 Sit ups Add by 10 after completion of each set. If you do not have double Unders this is your time to practice. If you are efficient, you cannot move on until you do all sets unbroken 2 sets of…

2014 08 03

Sunday 8/3/2014 CrossFit Workout of the day

By: EVF Performance 0

2014 08 02

8/2/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets of Strict Cindy 5 pull up 10 Push ups 15 Air Squats Then workout prep 3 sets to build to working weight 5 BS 5 RD 5HPC 5 FS 5 HR PU Training In teams of two In 30 Mins "It's Going Down, IM Yelling KIMBERRRRRRRRRR"…

2014 08 01

Friday 8/1/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up In 6 Mins 10 Pass Thru's (PVC) 5 dislocates (each side) 20 Double Unders (practice) 15 Ring Rows 20 Squats Strength/Skill Strict Press 3-3-3-3-3 % based off 3 RM 50%-60%-70% -75% across last two sets Training For time 500 Meter row 40 STO (115/80) 500 Meter row Scale…

2014 07 31

Thursday 7/31/2014 CrossFit workout of the day

By: EVF Performance 3 Comments

Warm up 6 Min EMOM EVEN 10 Burpees Odd 12/14 Cal Row Dynamic stretches Strength/Skill For quality 12-9-6-3 Strict Handstand push ups Strict Toes to bar Training 20 Min AMRAP 5 Pull Ups 10 Box Jumps (24/20) 15 KB Swings (53/35) Scale options Scale pull ups on rings Scale height…

2014 07 30

Wednesday 7/30/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up Banded stretches for shoulders BB prep/WU 3x Muscle clean to Rack position 3x jump and shrug (hip) 3x jump and shrug (above knee) 3x Hang Power Clean 3X Hang Clean Dynamic stretches Strength/Skill Take 15 Mins to build to a heavy successful complex 5 sets of 1 Clean…

2014 07 29

Tuesday 7/29/2014 Workout of the day

By: EVF Performance 3 Comments

Warm up Fun w friends and balls All to be done w a partner 2x 10 Chest passes 10 squat and toss 10 toss at the bottom of a squat hold 10 hip tosses 10 Burpee and toss 10 seated tosses w feet off ground 10 toss and switch places…

2014 07 28

Monday 7/28/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 OHS (PVC) Strength/Skill Back squats 5-5-5-5-5 60% 70% 75% 85% across last 2 sets % are based off your 5 RM Training 7 Min AMRAP 7 OHS (95/65) 40 Double Unders…

2014 07 27

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