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Monday 3/24/2014 CrossFit Workout of the day

Warm up 7 Mins 10 Lunges 10 Supermans 10 Groiners 5 Push ups 5 pull ups Strength/Skill Back Squats 10-5-5-5-10 Look to make an increase from last week. Training (Met-Con) 4 rounds 3 Min AMRAPS 5 Thrusters (75/55) (95/65) 5 Burpees 1 Min Rest between rounds Score is your lowest…

2014 03 23

Sunday 3/23/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets of 20 Hollow rocks 5 pull ups 20 Double Unders (do not exceed 10 attempts) Strength/Skill 5 sets of 5 per leg Turkish Get ups w KB Look to increase weight after each set Training (Met-Con) In teams of two 20 Min Time cap 100 Air…

2014 03 22

Saturday 3/22/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up 3 sets 200 Meter row 5 Wall Balls 5 pull ups 5 Knees to elbows 5 Cleans (increase to working weight through the 3 rounds) Met-Con Open WOD 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots, (20/14). to 10-foot target and 9 foot target 30 cleans (135 /95)…

2014 03 21

Friday 3/21/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up 10 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches 5 pull ups 5 HR Push ups 20 Double Unders (practice) Strength/Skill In 15 Mins Complete 5 sets of the following complex from the rack 1 Push Press 2 Strict Presses Training (Met-Con) 9 Min AMRAP…

2014 03 20

Thursday 3/19/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up In 7 mins 5 Wall Balls 10 Kipping Swings 20 Alt Lunges 10 Pass Thru's (PVC) 5 Modified Groiners 10 Supermans Strength/Skill (15 mins) 5 sets of 5 Strict HSPU (no deficit) 5 Strict C2B Pull ups 5 Strict Ring Dips Rest 1-2 mins after completing all three…

2014 03 19

Wednesday 3/19/2014 CrossFit workout of the day

By: EVF Performance 5 Comments

Warmup 5 Min AMRAP 20 Jumping Jacks 5 Squat stretches 5 Scorpion Stretches 4 Samson Stretches 10 Push ups 15 Ring rows Then with an empty Barbell 2 sets 3 x Hang Power Snatch (hips) 3 x Power Snatch (shins) 3 x Hang Power Clean 3 x Power Clean 3…

2014 03 18

Tuesday 3/18/2014 workout of the day

By: EVF Performance 0

Dynamic Warm up Workout 1 3 Rounds (12 mins) 1 Min max reps Push ups Sit ups Air Squats 1 min rest between each round There is no rest between between movements. Only rest after you completed all three minutes. Workout 2 Row intervals In teams of two 10…

2014 03 17

Monday 3/17/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 8 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches 5 pull ups 5 Burpees 10 Air Squats Strength/Skill In 15 Mins Back Squats 10-5-5-5-10 Then Workout prep 2-3 sets of 6-8 thrusters Build up to working weight Training (Met-Con) Bench Mark "FRAN" 21-15-9 Thrusters (95/65)…

2014 03 16

Sunday 3/16/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Lax Ball 2 Mins Each Scapula Foam Roller 2 Mins Each leg (Hip flexors, IT Bands, Quads) 4 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches Training (Met-Con) In teams of two "Momma says knock you out" 1 Partner rows 1 Partner performs the AMRAP…

2014 03 15

Saturday 3/15/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up In ten mins 5 Inch worms 5 Iron cross stretches 10 hollow rocks 5 scorpion stretches 5 Squat stretches 10 Jump Squats 5 Pull ups Training (Met-con) Workout 14.3 8 minute AMRAP: 10 deadlifts, (135 / 95) 15 box jumps, (24 / 20 ) 15 deadlifts, (185 /…

2014 03 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