EVF Performance | CrossFit WOD

Sunday 9/15/2013 WOD

Warm up Foam roll quads, hips and lats Lax ball Scapula 2mins each 3 sets of 5 inch worms 10 Supermans 15 Hollow rocks Dynamic Stretches Training (endurance) Complete the following for time -40 Min time cap- 2K row 1 Mile run 1K Row 1200 Meter run 500 Meter row…

2013 09 14

Sat 9/14/2013 WOD

By: EVF Performance 0

Warm up 1200 Meter Partner Med ball run 1 Partner runs the other rest Then individually do 3 sets of 5 Strict Pull ups/ 10 ring rows 10 Jump Squats 15 Super Mans 20 Hollow rocks Dynamic Stretches Strength/Skill 3 Sets of 10 Turkish Get ups …

2013 09 13

Friday 9/13/2013 WOD

By: EVF Performance 0

Warm up 600 meter run 3 rounds of 5 Burpees 10 Super mans 15 Hollow rocks 20 Duck walks Dynamic Stretches STRENGTH/SKILL Level 2 (performance) Back Squats 3-3-3-3-3 @75% Level 1 (Fitness) Back Squats 5-5-5-5-5 Build up to a challenging set of 5 reps TRAINING (Met-con) "Nasty Nancy" 5 rounds…

2013 09 12

Thursday 9/12/2013 WOD

By: EVF Performance 0

Warm up 600 Meter run 3 sets of 5 strict pull ups/ 10 Ring rows 10 Super mans 15 Hollow rocks 20 Air Squats Strength/skill Level 2 Gymnastics Practice 12 Mins EMOM Even Min 3 HSPU Odd Min 5 Toes to bar Level 1 HSPU Practice 2 sets of 3…

2013 09 11

Wed 9/11/2013 EVF HERO WOD “FALLEN GRACE”

By: EVF Performance 3 Comments

In honor and remembrance of our fallen heroes and victims of 9-11. Never forget. Wear your red,white and blue! Warm up 600 Meter run 3 Sets of 5 Inch worms 10 Jump Squats 10 Groiners 20 Hollow rocks Dynamic Stretches Strength/Skill Level 2 (Advance) Power…

2013 09 10

The Lurong Living Paleo Challenge

By: EVF Performance 1 Comment

Great news EVF CrossFit Upper Eastside! We have entered our Crossfit Affiliate with the Lurong Living 8 week Nationwide Paleo Challenge. Below is a full description of the challenge. You can sign up right through the site on your own. The challenge starts this Monday Sept 16th. Not too much…

2013 09 10

Tues 9/10/2013 WOD

By: EVF Performance 4 Comments

Warm up 2 Mins Jump rope 2 Min Double under practice Mobility Mash up with barbells http://youtu.be/e0tvXCcLiSw LAX ball on Scap and traps 2mins on each Shoulder mobility with bands Workout Prep 3 sets of 5 ring dips/ 10 Push ups 10 KB swings 20 Double under Training…

2013 09 09

Monday 9/9/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 Meter run 3 Rounds of "CINDY" 5 strict Pull ups or 10 Ring rows 10 Push ups 15 Air squats Dynamic Stretches Strength/Skill Push Press 3-3-3-3-3 establish a 3 RM Push Jerks 1-1-1-1-1 Build to a heavy single push Jerk Training (Met-con) 8…

2013 09 08

Sunday 9/8/2013 WOD

By: EVF Performance 0

Warm up 400 meter run Mobility work LAX Ball on 2 Mins on each scapula Foam roll Quads, hip flexors, IT bands and Lats 3 mins on each side Shoulder mobility with bands Hip mobility and Dynamic Stretches Training (Met-con) "TABATA Oh My" 8 Rounds of 20 secs AMRAP 10…

2013 09 07

Saturday 9/7/2013 WOD

By: EVF Performance 0

Warm up 600 meter partner run while passing med ball to each other 3 sets of 10 Air Squats 10 Push ups 10 Ring rows/ 5 Strict pull ups Dynamic stretches Training (Met-con) WOD 1 5 Min AMRAP in Teams of two Max cal Row 30 secs on…

2013 09 06

Upper East Side

CrossFit WOD

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

CrossFit WOD

Blog Search

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter