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Wednesday 5/7/2014 CrossFit Workout of the day

Warm up 7 Mins 5 Inch worms 5 Spider man stretches 10 Super-mans 10 wall Balls 10 Dead lifts (empty barbell) Strength/Skill Clean Pulls % are based off your 1RM Clean 6@75% 5@80% 4@85% 1 Min AMRAP @90% Rest 1 Min Between sets Training "Nightmare before Xmas" EVF Battle of…

2014 05 06

Tuesday Workout of the day

By: EVF Performance 2 Comments

Workout 1 5X shuttle runs w MB 5 X Suicides W MB 5 X burpee broad jump w MB 5 X High Knees MB over head Workout 2 "24" Perform 6 rounds of each movement before proceeding to the next 30 secs work 30 secs rest Row for cals Burpees…

2014 05 05

Monday 5/5/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 sets 30 secs each Hollow rocks High Knees Push ups Air Squats Spider-Man stretches Handstand on wall Strength/Skill Front Squats w Tempo 41x1 5-4-3-3-3 Superset w 10-15 single leg Hip Bridges Training For time 10-8-6-4-2 Front Squats (135/95) 2-4-6-8-10 HSPU Scale options Scale FS Weight or sub…

2014 05 04

Sunday

By: EVF Performance 0

Warm up 3 sets 30 secs each Hollow rocks High Knees Air Squats Spider-Man stretches Strength/Skill Floor press 5-5-5-5-5 Super set with 10-15 ring rows Training 5 Rounds 3 min AMRAP 10 Box Jumps (24/20) 15 HR Push ups MAX CAL ROW 2 min rest between rounds Scale options Scale…

2014 05 03

Saturday 5/3/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 30 secs each Hollow rocks High Knees Air Squats Spider-Man stretches Workout prep 3 sets Each partner 10 thrusters 10 Hang power Cleans Build up to working weight for each. Then start with the thruster weight Training "Rocket Power" In teams of two 1 partner works…

2014 05 02

Friday 5/2/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 3 sets 30 secs each Iron cross Hollow rocks Sonics Backwards lunges Burpees Spider-Man stretch Strength/Skill Snatch Grip Dead lifts (off blocks) 5-4-3-2-2 Training 15 min EMOM Min 1 10 Dead lifts (225/150) Min 2 15 Burpees Min 3 20 Alt Weighted lunges Continue through this circuit for…

2014 05 01

Thursday 5/1/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 sets 30 secs each Iron cross Sonics squats Singles/ Doubles Backwards lunges KIPPING swings Training "Shut up and dance" WOD 1 6 Min AMRAP 30 Double Unders 8 Alt Pistols 5 Min Rest Wod 2 For time 75 KB Swings (53/35) 50 Box Jumps (24/20) 25 Toes…

2014 04 30

Wednesday 4/30/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up In 7 Mins 7 Pass Thru's 7 Disloacates 7 Air Squats 7 planks ups 14 Ring Rows Strength/ Skill Strict press Take 15 Mins to find 1 RM 3-2-1-1-1 Training "Jamie's Margarita" For time 5 Rounds of "CINDY" 30 Push Presses (95/65) 5 Rounds of "CINDY" "CINDY" 5…

2014 04 29

Tuesday 4/28/2014 Workout of the day

By: EVF Performance 4 Comments

Dynamic Warm up Coach's Choice Workout of the day "Beach season part 2 Shred mode" In teams of 2 Divide the work up evenly 1 partner works at time High five your partner and storm through 2 K Row 50 Weighted V- ups w MB (20/14) 1600 Meter row 80…

2014 04 28

Monday 4/28/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 400 Meter run 3 sets of 5 Squat stretches 5 Inch Worms 5 Mod Groiners 10 Wall Balls Strength/Skill Pause Front Squats 5-5-5-5-5 (Hold for a 2 Second pause down at the bottom of the squat) Increase weight after each successful set Training 800 Meter run 30 "Squat"…

2014 04 27

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