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Friday 12/13/2013 WOD

Warm up 500 Meter row/run/Ski 3 sets of 5 inch worms 5 strict toes to bar 10 Modified Groiners Dynamic Stretches Strength/Skill Dead-Lifts 5-4-3-3-3 65%-70% 75%-80%-85% Base % off your 3 Rep Max If you do not know your 3RM, you will build up to it. Training (met-Con) "Ze Gripper"…

2013 12 12

Thursday 12/12/2013 WOD

By: EVF Performance 8 Comments

Warm up 3 sets of 30 secs each Inch worms Modified Groiners Supermans Hollow rocks Ring rows Dynamic stretches Barbell Clean progression HSPU warm up Training (met-Con) "Squeezing the juice" 5 Min AMRAP 15 hang Squat Cleans (95/65) (135/95) 6 HSPU Max Burpees 3min Rest 5 Min AMRAP 15 Hang…

2013 12 11

Wednesday 12/11/2013 WOD

By: EVF Performance 2 Comments

Warm up Shoulder traction 2 mins w bands 2 sets of 10 Pass Thru's 10 Over head squats Burgener warm up Junk yard dogs Dynamic Stretches Strength/Skill 12 min Snatch complex 1 Snatch 2 hang Snatches If you are successful through the complex, increase weight. Training (met-con) HERO WOD "RANDY"…

2013 12 10

Tuesday 12/10/2013 WOD

By: EVF Performance 4 Comments

Warm up 3 sets of 10 Cal Row 20 Alt Lunges 10 Push ups 15 Ring Rows Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) 21-18-15-12-9-6 Box Jumps (24/20) Ring Dips Pull ups Scale options Scale height of box or step up Ring dips: use a band or sub with HR push…

2013 12 09

Monday 12/9/2013 WOD

By: EVF Performance 4 Comments

Warm up 3 sets of 5 inch worms 5 strict pull ups 10 push ups 15 Jump Squats Dynamic Stretches Strength/Skill Push Press 5-4-3-3-3 Based off your 3 Rep Max 60%-65%-70%-75-80% Training (Met-Con) "Tom and Jerry" In teams of two 12 Min AMRAP CHASE 10 Shoulder to over head (115/80)…

2013 12 08

Sunday 12/8/2013 WOD

By: EVF Performance 1 Comment

Warm up 15 Mins Mobility work Lax Ball scapula 2 mins each Foam roll Shoulder mobility with bands Hamstring, quad and hip stretches w bands Training (Met-Con) BENCHMARK "CHELSEA" 5 pull-ups 10 push-ups 15 squats each minute on the minute for 30 minutes Score is # of successful rounds completed…

2013 12 07

Divisions and heats

By: EVF Performance 1 Comment

Here are tomorrow's division and heat list. Check the previous post for times. Get plenty of rest and see you all bright and early. PS Bring your jump ropes. Athlete Heat list Womens Scaled Heat 1 Mora Klara Kimberly Sammy Heat 2 Lindsey Allie Cynthia Brynn Kristen Mens scaled Heat…

2013 12 06

EVF Battle Of The Fittest Information

By: EVF Performance 4 Comments

Good morning folks and happy pre competition eve! Below are some helpful tips a few minor changes and tomorrow's schedule. I had previously said I would hope to conclude by 1pm. With the amazing turnout and response from our community the participation has increased the number of heats. The doors…

2013 12 06

Friday 12/6/2013 WOD

By: EVF Performance 0

Warm up 3 rounds of 30 secs Inch Worms Iron Cross stretches Groiners Supermans Sonics Child pose into a downward facing dog (getting our yoga on bro) Strength/Skill 8 Min EMOM Even Min: 20 Double Unders ODD Min: 10 Strict Pull ups Training (Met-Con) 6 Rounds 10 Rack alt Lunges…

2013 12 05

Thursday 12/5/2013 WOD

By: EVF Performance 1 Comment

Warm up W a PVC pipe 2 sets of 10 Pass Thru's 10 Around the worlds (5each way) 10 Over Head Squats 5 strict pull ups 10 push ups Then Burgener Warm up Strength/Skill Snatch Complex 1 Snatch 1 hang snatch 1 Over Head Squat In 15 mins build to…

2013 12 04

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