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Saturdays WOD 2013 CrossFit games Regional WOD event 5

Warm up Mobility coaches choice 3 sets 5 box jumps Workout prep Dead-lift 3 sets of 4-6 touch and go reps Build to the weight you will be using in the workout. Choose a weight that ensure you CANNOT do all sets of Deadlifts unbroken in the workout.…

2013 05 17

Friday 5/17/2013 Partner WOD “Till Death do us part”

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This workout is dedicated to all of our happy couple's who have tied the knot or who will be tying the knot this year! Enjoy :) Warm- up Medicine Ball progression 2 sets of 2 dead-lifts 2 shrugs 2 squats 2 Med ball cleans Dynamic stretches Training…

2013 05 16

SFH & T’s!

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We got a new shipment of the wonderful SFH products and of our EVF CrossFit Upper East Side T-Shirts! Stop by the office and pick them up while we have them in stock, or let us know if you want to order over the phone!

2013 05 15

Thursday WOD 5/16/2013

By: EVF Performance 1 Comment

Warm up 5 Minutes Jump rope Single jump and double under practice Mobility Coaches Choice Strength/Skill Turkish Get-up w KB 2 Practice sets of 10 w/out KB 3 Working Sets of 10 rest 2 mins between sets If there is no break down in form, the coach will allow…

2013 05 15

Wednesday WOD Bench Mark ISABEL 5/15/2013

By: EVF Performance 12 Comments

Warm up Shoulder traction with bands ankle/ hip mobility Workout prep Snatches 5-5-5-5-5 Work up to weight that will be used in workout Touch and go from the floor Training Bench Mark "ISABEL" 30 Snatches for time RX weight 135/95 Lb Post all scores and times…

2013 05 14

Tuesday’s WOD 5/14/2013

By: EVF Performance 4 Comments

Warm up: Coaches Choice Strength: Back Squats 5-5-5-5-5 Build up to a heavy set of 5 Super set with 20 Band pull aparts Training: 12 min AMRAP 20 Wall balls RX (20LB/14LB) 10 FT target for men/ 9 FT target for women 15 Burpees Rob Orlando…

2013 05 13

Monday 5/13/2013 WOD

By: EVF Performance 3 Comments

Warm up 400 meter run Down and up shrugs with empty barbell Dynamic stretches Skill/ Sport Clean and split Jerk Rep and set scheme 5-3-1-1-1-1 The purpose behind todays work is to practice and develop good technique, speed and efficiency. Training Complete the following for time…

2013 05 12

Saturday’s WOD “FRAN” 5/11/2013

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Warm up 400 meter run with med ball mobility Coaches choice Prep work Thruster Strength Thrusters 3-3-3-3-3 Build up to a heavy set of 3 Training Bench Mark "FRAN" Rep scheme 21-15-9 Thrusters 95/65 LBS Pull-ups -10 Minute time cap- This is a bench mark workout.…

2013 05 10

Friday WOD 5/10/2013

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Thursdays WOD 5/10 Warm up Double under practice Mobility Coaches Choice Snatch Prep Strength/Sport Hang Snatches 3-3-3-3-3-3 Wave build up to a 3 rep max Training TABATA Count how many reps you do per round, try and keep that pace for each round. Count up total number for all three…

2013 05 09

Thursday WOD 5/9/2013

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Warm up: Coaches Choice Skill: Handstands Push ups Training: "Black Jack Row" Climb up or down the ladder for time. 2 HSPU'S 12 Box Jumps (24/20) 200 meter row 4 HSPU'S 14 Box Jumps 400 Meter row 6 HSPU'S 16 Box Jumps 600 Meter…

2013 05 08

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