REST!!! Whilst you are enjoying the rest day, take some time to watch/learn The Haka...Future EVF Pre-WOD Chant :)
2012 10 21
Workout of the Day In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of: Power Clean x 10 reps (135/95 lbs) Hand-Release Push-Ups x 10 reps 400 Meter Run Only on partner may be working on…
2012 10 20
FREE Outdoor EVF Practice (Bootcamp) Classes – Sat 10/20 at 9:30 AM and Sun 10/21 at 10:00 AM
Join EVF Performance and CrossFit Upper East Side for a FREE Outdoor Bootcamp this weekend. Class will meet at EVF Performance and then head over to Carl Schurz Park for a fun and challenging outdoor workout. All levels are welcome. There will be no distance running, so no one will…
2012 10 19
Workout of the Day A. Four sets of: Dumbbell Walking Lunge x 20 steps @ 1010 Rest 60 seconds B. Two rounds for time of: 500 Meter Row Barbell Thrusters x 25 reps Pull-Ups x 15 reps
2012 10 19
Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 3111 (open palms at bottom) Rest 20 seconds Toes-to-bar x 15-20 reps Rest 3 minutes B. Three sets for max reps of: 45 seconds of Kettlebell Swings (32/24 kg) 15 seconds Rest 45 seconds of…
2012 10 18
Workout of the Day A. Six sets of: Clean + Hang Clean Rest 2 minutes (athlete will execute one clean from the floor, and then one clean from the hang position) B. In teams of two, partners alternate rounds to complete 7 rounds each of: 7 Power…
2012 10 17
Workout of the Day A. Three sets of: Back Squat x 8-10 reps @ 3011 Rest 2 minutes Pull-Ups x Max Reps Rest 2 minutes B. In teams of two, with one partner working at a time complete a 20 min AMRAP of: 250m Row 7 Power cleans…
2012 10 16
Press Your Luck at Lucky Sevens…
Workout of the Day A. Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and percentages: * Set…
2012 10 15
2012 10 14
Workout of the Day A. Fives sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible…
2012 10 13