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Wed 1/29/2014 CrossFit Workout of the day

Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill Strict Ring dips 3-6-9-12-15 Strict Toes to bar 3-6-9-12-15 Training (Met-Con) 25 Min AMRAP "Back to the future" Partner Chase 200 Meter row 15 AB-Mat Sit…

2014 01 28

Tuesday 1/28/3014 CrossFit Workout of the day

By: EVF Performance 12 Comments

Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill EMOTM 10 Mins ODD 10 Back Squats EVEN 30 Double Unders Men's weight options 115/135/165/185/205 Women's weight options 65/85/105/125/155 (Weight is taken from the rack) Perform…

2014 01 27

Monday 1/27/2014 CrossFit Workout of the day

By: EVF Performance 17 Comments

Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill Push Jerks 3-3-2-2-2 In 15 Mins Build up to a heavy set of 2. No failed attempts! Training (Met-Con) 21-15-9 Push presses (95/65) (115/80) Cal Row…

2014 01 26

Sunday 1/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 rounds of "Russian CINDY" 5 Strict pull ups 10 Push ups 15 Russian KB swings (light Kettlebell) Dynamic Stretches Strength/Skill Floor Press 5-3-2-1-1-1 Work up to a new 1 RM Floor press Training (Met-Con) 15 Min AMRAP 10 Wall Balls (20/14) (10/9ft) 15 KB Swings (53/35) New…

2014 01 25

Saturday 1/25/2014 CrossFit workout of the day

By: EVF Performance 4 Comments

Warm up 3 rounds w a PVC pipe 10 Pass Throughs w Samson stretch 10 Over Head Squats 3 sets w an empty barbell 5 down and up shrugs 5 high pulls 5 power snatches 5 Thrusters Dynamic stretches Training (Met-Con) "TABATA HOPE" 8 rounds of each movement 20 secs…

2014 01 24

Friday 1/24/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 rounds CINDY 5 Strict pull ups 10 Push ups 15 Air squats Dynamic Stretches Strength/Skill 8 Min EMOM 5 DL +20 Double Unders @70% of your 1RM Training (Met-Con) 5 Rounds 10 Rack Lunges (95/65) 10 HSPU Scale options Scale weight on lunges Sub rack with behind…

2014 01 23

Thursday 1/23/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

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

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