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2013 09 21

Sunday 9/22/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 20 Hollow Rocks 20 Super mans 20 Ab mat sit ups 30 secs-1 min Plank Training (Endurance) 8x200 meter On the Ski erg Rest 1.1 ratio 4x400 meter run Rest 1.1 ratio 2x800 meter row Rest 1.1 ratio Score and log each round. Look to…

2013 09 21

Sat 9/21/2013 WOD

By: EVF Performance 0

Warm up 600 Meter med ball Run In a running clock of 15 Mins W a PVC Pipe 3 sets of 10 Pass throughs 10 Over Head squats Then 2 sets of 10 Ball Slams (blue slam ball) 10 Spider mans 10 Supermans 10 wall Balls (no weight listed) Snatch…

2013 09 20

Friday 9/20/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 meter run 3 sets of 5 strict pull ups/10 ring rows 10 Push ups 10 Leaping Lunges Dynamic Stretchestrong> Strength/Skill LEVEL 1 (fitness) HSPU 5 sets of 3 Super set with 6 Turkish gets up (3 each Leg) Rest 2-3 mins between each set Level 2…

2013 09 19

Thursday 9/19/2013 WOD

By: EVF Performance 0

Warm up 3 sets: 10,8,6 Wall Balls 10,8,6 Deadlift (empty barbell) 10,8,6 Box Jumps Prep 2-3 sets of 6-8 Deadlifts Build to weight used for workout Men's options: 115, 105, 85 Women's options: 75, 65, 55 Training (Met-Con) "LuRong Living Paleo Challenge - WOD 1" 21-18-15-12-9-6-3 reps for time: Wall…

2013 09 18

Wed 9/18/2013 WOD

By: EVF Performance 2 Comments

Warm up 400 meter run 3 Rounds of 20 Lunges 15 Hollow Rocks 10 Burpees Dynamic Stretches Strength/Skill Push press 5-4-3-2-2 Super set with 15 weighted Ab Mat sit ups Training (Met-Con) Level 1 (Fitness) 3 Mins Max Cals Row 30 Secs rest 3 Mins Max KB Push Press 30…

2013 09 18

Monday 9/16/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 5 strict pull ups 10 AirSquats 15 Ab mat sit ups Dynamic Stretches Clean BB progressions Jerk practice w PVC pipe Strength/Skill 12 mins EMOM Odd Min 1 full clean 1 Split Jerk Even min 1 Power Clean 1 power Jerk level 2 ( performance)…

2013 09 15

Sunday 9/15/2013 WOD

By: EVF Performance 0

Warm up Foam roll quads, hips and lats Lax ball Scapula 2mins each 3 sets of 5 inch worms 10 Supermans 15 Hollow rocks Dynamic Stretches Training (endurance) Complete the following for time -40 Min time cap- 2K row 1 Mile run 1K Row 1200 Meter run 500 Meter row…

2013 09 14

Sat 9/14/2013 WOD

By: EVF Performance 0

Warm up 1200 Meter Partner Med ball run 1 Partner runs the other rest Then individually do 3 sets of 5 Strict Pull ups/ 10 ring rows 10 Jump Squats 15 Super Mans 20 Hollow rocks Dynamic Stretches Strength/Skill 3 Sets of 10 Turkish Get ups …

2013 09 13

Friday 9/13/2013 WOD

By: EVF Performance 0

Warm up 600 meter run 3 rounds of 5 Burpees 10 Super mans 15 Hollow rocks 20 Duck walks Dynamic Stretches STRENGTH/SKILL Level 2 (performance) Back Squats 3-3-3-3-3 @75% Level 1 (Fitness) Back Squats 5-5-5-5-5 Build up to a challenging set of 5 reps TRAINING (Met-con) "Nasty Nancy" 5 rounds…

2013 09 12

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter