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Thursday 1/23/2014 CrossFit Workout of the day

Warm up 3 rounds of CINDY 5 strict pull ups 10 Push ups 15 Air squats Strength/Skill Kipping practice Warm up TTB Training (Met-con) "Beach season" 1 K Row 20 TTB 800 Meter row 40 Ab Mat Sit ups 600 Meter row 20 TTB 400 Meter row 40 Ab-Mat Sit…

2014 01 22

Wednesday 1/22/2014 CrossFit workout of the day

By: EVF Performance 6 Comments

Warm up 3 sets 30 secs jumping jacks Lunges inch worms Dynamic hip and quad stretches Warm up for pistols 2-3 sets of 2 each leg 3 sets empty barbell 5 Slow motion Cleans 5 push jerks Strength/Skill Hang "Squat" Cleans 3-3-2-2-2 Training (Met-Con) 4 Rounds 3 Min AMRAP 3…

2014 01 21

Tuesday 1/21/2014 CrossFit workout of the day

By: EVF Performance 2 Comments

Warm up Lax Ball on Scapula Shoulder mobility w bands W a PVC pipe 3 sets of 10 pass Thru's w a Samson stretch 10 dislocates 10 Modified Groiners Strength/Skill For quality/ No time measure HSPU Strict pull ups 12-9-6 Training (met-Con) "The Ivan Drago" 5 Rounds for time 25…

2014 01 20

Monday 1/20/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up 3 sets of 5 Squat stretches 6 iron crosses 10 Modified Groiners 10 Wall Balls Strength/Skill Front Squats Hold for a 2 sec pause down in the hole (at the bottom) 5-5-5-5-5 Training (Met-Con) "Open workout 13.3" Complete as many Reps as possible in 12 mins 150 Wall…

2014 01 19

Sunday 1/19/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up -Shoulder mobility with bands -LAX Ball on Scapula 60 Double Unders or follow Progression to DU's Snatch progression w PVC pipe Strength/Skill In 15 Mins Hang Snatches 3-3-3-3-3 Training (Met-Con) 1k row Rest 2 Mins Then complete 3 rounds 10 Hang Power snatches (95/65) (135/95) 30 Double Unders…

2014 01 18

Saturday 1/18/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up W a partner 3 rounds 10 wall Balls 10 Med ball Cleans 10 Med ball Burpees 10 Russian Twist w Med ball 1 partner performs a set of 10 then the next partner goes Training (met-Con) "This is happening" In teams of 2 perform as many reps as…

2014 01 17

Friday 1/17/2014 CrossFit workout of the day

By: EVF Performance 4 Comments

Warm up W a PVC pipe 3 sets of 10 Pass Thru's 10 Around the world's 5 Min AMRAP 5 inch worms 5 strict pull ups 10 alt leaping lunges 10 Samson Stretches 10 shoulder rolls (forwards and backwards) Strength/Skill Strict press 8-8-8 Training (Met-Con) 12 Min AMRAP 10 Push…

2014 01 16

Thursday 1/16/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 3 sets of 30 secs High knees Butt kickers Inch worms Iron cross Modified Groiners Strength/Skill For quality 12-9-6 Strict Ring dips Strict pull ups Training (Met-Con) "DEAD CINDY" 20 Min AMRAP 5 Deadlifts (205/135) 10 Push ups 15 Air Squats 3 Burpees EMOTM Scale weight on DL

2014 01 16

Wednesday 1/15/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up W a PVC pipe 3 sets of 10 Pass Thru's 10 Around the world's 10 OHS W an empty barbell 3 sets of 5 down and up shrugs 5 high pulls 5 power cleans 5 Front Squats Dynamic Stretches Strength/Skill Barbell Complex EMOTM for 10 Mins (115/80) (135/95)…

2014 01 14

Tuesday 1/14/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 2 sets 200 Meter row 10 Russian KB swings (light to moderate) 10 Lunges 5 Push ups Dynamic Stretches Training (Met-Con) "I'm hunting for wabbits" 2 person partner chase 3 rounds of 10 Min AMRAP 200 Meter row 15 KB Swings (53/35) (70/53) 10 OH Alt Lunges (45/25)…

2014 01 13

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter