EVF Performance | CrossFit WOD

Wednesday 6/4/2014 CrossFit workout of the day

Warm up 7 Mins 30 Double Unders 5 Strict TTB 5 Groiners 10 Air Squats Hang Clean Prep work Strength/Skill Hang Cleans 3-3-3-3-3 (Increasing ladder) Training 3 Rounds 15 Hang Power Cleans (135/95) 15 Burpees Scale options Scale weight Sub BB w KB's Watch Rich Froning take on Heather Bergeron…

2014 06 03

Tuesday 6/2/2014 Workout of the day

By: EVF Performance 12 Comments

Dynamic Warm up WOD 1 "TABATA Non-Grata" 20 secs work 10 secs rest 8 rounds each Cal Row Sit ups KB Swings (53/35) WOD 2 20 Min AMRAP 200 meter run 10 Plate ground 2 OH (45/25) 10 OH Lunges (same) 10 Weighted Sit ups (same)

2014 06 02

Monday 6/2/2014 CrossFit Workout of the day

By: EVF Performance 18 Comments

Warm up 400 Meter run 3 sets 10 Pass Thru's 10 Over Head Squats 5 Inch Worms 5 Squat Stretches Strength/Skill Over Head Squats 3-3-3-3-3 Training 4 Rounds 3 Min AMRAPS 1 Min Rest 5 Front Squats(155/105) 10 Dead Lifts 15 HR Push Ups Scale options Scale weight Scale reps…

2014 06 01

Sunday 6/1/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 400 Meter run 3 sets 5 Inch Worms 5 Scorpion Stretches 10 Russian KB swings (light) Training Hero WOD "Hansen" Five rounds for time of: 30 KB Swings(70/53) 30 Burpees 30 sit-ups Post time and comments to blog Marine Staff Sgt Daniel Hansen died February 14th in Farah…

2014 05 31

Saturday 5/31/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 10 Mins 200 meter run 10 Air Squats 10 Push ups 5 inch worms 5 Iron Crosses 5 Squat Stretches Workout prep 2-3 sets 5 thrusters (build to working weight) 5 Ring dips Training "Ricky and Lucy take Vegas" In teams of two In a running clock of…

2014 05 30

Friday 5/30/2014 CrossFit workout of the day

By: EVF Performance 0

Warm up 6 Mins 10 plank ups 10 Pass Thru's (PVC) 10 Disloacates 5 Inch worms Strength/Skill Push presses 3-3-3-3-3 Prep 2-3 sets 5 Hang Power CLean and Jerks Build up to working weight Training For time 50 Hang Power Clean and Jerks (115/80) (135/95) Scale options Scale weight Scale…

2014 05 29

Thursday 5/29/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 2 Mins on each side Lax Ball Scapula Barbell mash on Quads In 5 Mins 5 Burpees 5 Spider man Stretches 5 inch worms Strength/Skill Strict HSPU 5 sets of 5 Training 21-18-15-12-9-6-3 Toes to bar Wall balls Dead lifts (205/145) Scale options Scale # reps Scale TTB…

2014 05 28

Wednesday 5/28/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 sets 10 Pass Thru's 10 OHS 5 Spider-Man stretches 5 Squat Stretches Snatch warm up and progression Strength/Skill Snatches 3-3-3-3-3 Training "Gravy Train" 10 Min Ladder 1 Hang Power Snatch (115/80) 2 OHS 20 Double Unders 2 HPS 4 OHS 20 Double Unders 4 HPS 8 OHS…

2014 05 27

Tuesday 5/26/2014 Workout of the day

By: EVF Performance 2 Comments

Dynamic Warm up Workout of the day "21 Jump Street" 6 Rounds In teams of two Partner chase 5 Min AMRAP 3 Min Rest between rounds 250 Meter row 10 Box Jumps (24/20) 15 Weighted Sit ups 30 Mountain Climbers Max Burpees Score is team number of Burpees The workout…

2014 05 26

Monday 5/26/2014 CrossFit Workout of the day

By: EVF Performance 11 Comments

Training “MURPH” 1 MILE RUN THEN: 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”.…

2014 05 25

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