Saturday, May 19 CrossFit Workout of the Day
In teams of 2: 2 rounds for time 400m run (together) 40 toes to bar 30 clean & jerks (135/95) 400m run (together) 40 wall balls (20/14) 30 clean & jerks
2018 05 18
Friday, May 18 CrossFit Workout of the Day
Warm Up 7 minutes: 10 banded good mornings 5 jump squats 10 superman dislocates 5 scap pull ups 10 hollow rocks WOD “Dallas 5” On a 29:00 clock… 5 minute AMRAP Burpees Rest 1 minute 5 minute AMRAP 7 deadlifts (155/105) 7 box jumps (24/20) Rest 1 minute 5 minute…
2018 05 17
Thursday, May 17 Workout of the Day
38 minutes to complete: Part A 360 “Linda” 10-9-8-7-6-5-4-3-2-1 reps of DB deadlifts DB floor press DB squat cleans Part B 50 KB push press 50 toes to bar/knees to elbows 50 calorie bike or ski 50 weighted box step overs 50 single-arm overhead lunges Rest 3 minutes between parts…
2018 05 16
Wednesday, May 16 CrossFit Workout of the Day
Warm Up 6 minutes: 10 goblet squats 5/5 DB push jerks 10 KB sdhp 5 box jumps Strength Clean & jerk: 1RM Conditioning “Karen” 150 wall balls for time (20/14) Re-test from 12/22
2018 05 15
Tuesday, May 15 CrossFit Workout of the Day
We have some exciting news! Coach Chris has accepted a position at our sister company, Row House. He’ll be stepping away from coaching CrossFit at EVF Performance to pursue a management position with Row House Columbus Circle, serving as Assistant General Manager. Chris will be responsible for leading and driving…
2018 05 14
Nutrition 101: Caffeine & Performance
Patrick J. Frank, CF-L3, CSCS, USAW Caffeine is one of the most commonly used substances on the planet. Those who work or train in those early hours swear by their cup of joe, and some can't function without it. Caffeine is found in a number of products we consume every…
2018 05 14
Monday, May 14 CrossFit Workout of the Day
Warm Up 3 rounds: :20 handstand hold 10 pass thrus 5 OHS 5 duck walks 5 Sotts press 10 hollow rocks Strength Snatch: 1RM Conditioning Open Workout 15.4 8 minute AMRAP: 3 handstand push ups 3 cleans (185/125) 6 handstand push ups 3 cleans 9 handstand push ups 3 cleans…
2018 05 13
Sunday, May 13th Crossfit Workout of the Day
Warm Up 3 rounds 50 single unders 10 pass thrus 10 PVC thrusters Wall walk to :30 handstand hold 10/8 calorie bike WOD 20 minute AMRAP 50 wall balls (20/14) 100 double unders 50’ handstand walk 100 double unders 50 calorie row 100 double unders 50’ handstand walk 100 double…
2018 05 12
Saturday, May 12 CrossFit Workout of the Day
In teams of two: 15 minute AMRAP 5 burpee box jump overs (24/20) 5 thrusters (135/95) 20 double unders Rest 3 minutes 15 minute AMRAP 7 bar-facing burpees 7 shoulder to overhead (135/95) 7 ring dips *Partners alternate rounds
2018 05 11
Friday, May 11 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=VN12Dtk90qg[/embed] Mobility: Open up your hips to prepare for deadlifts. Warm Up 1k row/800m run or ski/2k bike Coach’s choice Strength Deadlift: 1RM Strict press: 1RM Conditioning 7 minute AMRAP: Burpees Re-test from 2/21/18
2018 05 10