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Tuesday 5/26/2014 Workout of the day

Dynamic Warm up Workout of the day "21 Jump Street" 6 Rounds In teams of two Partner chase 5 Min AMRAP 3 Min Rest between rounds 250 Meter row 10 Box Jumps (24/20) 15 Weighted Sit ups 30 Mountain Climbers Max Burpees Score is team number of Burpees The workout…

2014 05 26

Monday 5/26/2014 CrossFit Workout of the day

By: EVF Performance 11 Comments

Training “MURPH” 1 MILE RUN THEN: 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”.…

2014 05 25

Sunday 5/25/2014

By: EVF Performance 0

Rest day Relax, recover, be safe and have an amazing weekend everyone. EVF Team

2014 05 25

Saturday 5/24/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 400 meter run 3 sets of 5 HPC 5 STO 5 knees to elbows Dynamic stretches Training "The Queens guard" With a running clock of 40 mins In teams of two Complete 5 rounds each 5 Hang Power Cleans (115/80) 5 STO (115/80) 5 TTB Then row 1000…

2014 05 23

Friday 5/23/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up 10 mins 1 min Plank (full prone position) 10 Dead lifts (empty BB) 10 SDHP (empty BB) 5 inch worms 5 Samson stretches 5 Iron Crosses Strength/Skill Deadlifts 5-5-5-5-5 Work up to 75% of 1RM Training 21-15-9 Rack Lunges (75/55) Sumo Dead lift HP (75/55) Lat bar hopping…

2014 05 22

Thursday 5/22/2014 CrossFit Workout of the day

By: EVF Performance 15 Comments

Warm up 10 mins 1 min Plank (full prone position) 20 alt backwards lunges 5 inch worms 5 Samson stretches 1 10-15 secs hand stand Strength/Skill 15-12-9-6 Strict Ring dips Pistol practice in between sets Training BENCH MARK "MARY" 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull ups Scale…

2014 05 21

Wednesday 5/21/2014 CrossFit Workout of the day

By: EVF Performance 15 Comments

Warm up 3 sets 10 Pass Thru's 10 OHS 5 Spider-Man stretches 5 Squat Stretches Snatch warm up and progression Strength/Skill Hang Snatches 2-2-2-2-2 Training Bench mark "Nancy" 5 rounds 400 meter run 15 OHS (95/65) Scale options Scale # of rounds Scale distance on run Scale weight Sub OHS…

2014 05 20

Tuesday 5/20/2014 Workout of the day

By: EVF Performance 3 Comments

Dynamic Warm up Workout of the day "El Matador" 36 Min EMOM Min 1 10 Push ups+10 Burpees Min 2 40 Double Unders Min 3 15 KB Swings (53/35) Min 4 Row 12/14 Cals The workout continues this way throughout the entire 36 Mins

2014 05 19

Monday 5/19/2014 CrossFit Workout of the day

By: EVF Performance 17 Comments

Warm up 3 sets 200 meter run Turkish get ups (3 per leg) 5 Squat Stretches 5 scorpion Stretches 10 Hang Cleans w empty BB Strength/Skill Front Squats 5-4-3-2-1-1-1 Build to a new 1 RM Training 12 Min Ladder 1-2-3-4-5-6-7....... Hang "Squat" Clean (135/95) (155/110) Box Jumps (24/20) 200 Meter…

2014 05 18

Sunday 5/18/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Mins Turkish get ups 3 on each leg Plank 1 Min Between each set Strength/Skill Floor presses 5-5-5-5-5 Training 5 Min AMRAP 15 Plate Ground to over Head (45/25) 30 weighted Sit ups (45/25) 1 Min Rest "Death By Burpee" Min 1 1 Burpee Min 2 2…

2014 05 17

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter