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Thursday 7/11/2013 WOD

Warm up The Coach says game Dynamic Stretches Strength/Skill Level 2 Toes to bar practice 4 T2B on the minute every minute for 4 Mins After proceed to workout prep Set up bar and take 3-4 attempts to build up to workout weight. superset with 5 strict ring dips…

2013 07 10

Wed 7/10/2013 WOD

By: EVF Performance 3 Comments

Warm up 400 Meter run Dynamic Stretches Crab walks Inch Worms Spider man crawls Strength Level 2 (advance) Push Press 3-3-3-3-3 60%-70%-80%-85%-90% Level 1 (beginner) Push press 5-5-5-5-5 Build up to a challenging set of 5 reps Training Level 2 (Advance) 3 rounds for time of…

2013 07 09

Tuesday 7/9/2013 WOD

By: EVF Performance 0

Warm up dynamic stretches focus on Shoulder/Hip/ankle 5 point Burpees Strength/skill Level 2 (advance) Pistols 4 on the min for 8 mins remainder of time during the minute hold into a plank Level 1 (beginner) alternating weighted back wards lunges 3 sets of 10 on each leg hold…

2013 07 08

Monday 7/8/2013 WOD

By: EVF Performance 3 Comments

Warm up 600 meter run Dynamic stretches W an empty barbell Clean prep work Strength Level 2 Cleans 3-3-2-1-1-1 60%-70%80%-90 %-95%- new 1RM Build to a new 1RM Level 1 (beginner) Hang cleans 3-3-3-3-3-3 Build up to a challenging set of 3 Training Level 2 For…

2013 07 07

Sunday 7/7/2013 WOD

By: EVF Performance 0

Warm up: 500m ski 3 rounds: 10 pvc pass throughs 10 good mornings 10 duck walks w/ pvc (5 forward 5 back) Dynamic stretches Skill: Handstand push ups Level 1: practice kicking up/holding hanstand/negatives Level 2: 7 mins every minute on the minute: 2-4 HSPU Training: level 2 For time 21…

2013 07 06

Saturday 7/6/2013 WOD CF for HOPE

By: EVF Performance 0

Warm up Burgener warm up 2 sets of 5 burpees 5 power snatches 5 box jumps 5 thrusters 5 pull ups level 2 (advance) SATURDAY 130706 July 6, 2013 Hope For Cures workout is today! "Hope" Three rounds of: Burpees 75/ 45 pound Power snatch Box jump, 24/20 box 75/45…

2013 07 05

Friday 7/5/2013 WOD

By: EVF Performance 0

Warm up 400 meter row/ski mobility coaches choice Skill: floor press Level 1: 3-3-3-3-3-3 (static weight) Level 2: 3-3-3-3-3-3 (ascending weight each set) Training Written by "The sweet big red diesel" charlie hustle level 2 (advance) 100 Kettlebell swings for time (24/18) EMOM even minutes: 5 toes 2…

2013 07 04

July 4th happy 4th folks! HERO WOD

By: EVF Performance 0

Happy Birthday MUUUUUURICA!!!! Today we celebrate this awesome countries Independence with fireworks, BBQ, sunshine and some good ole training! Lets dedicate this workout to one of our fallen hero's. Hero WOD "Daniel" Level 2 (advance) For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps (65lbs…

2013 07 03

Wednesday 7/2/2013 WOD

By: EVF Performance 3 Comments

Warm up Shoulder traction w bands LAX Ball on scapula Partner stair climb (suck fest) With an empty barbell 3 sets of 3 dead lifts 3 power cleans 3 hang power cleans 3 Jerks Workout prep Take 2-3 sets to Build up to a starting…

2013 07 02

An awesome blog post by CJ Martin

By: EVF Performance 0

This is an amazing blog post by one of my mentors, owner and head coach of CrossFit Invictus based in San Diego. Don’t Workout With Strangers Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body…

2013 07 02

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