Workout of the Day A. Four sets of: Bulgarian Split Squat x 4-6 reps @ 41X1 Rest 3 minutes B. Three rounds for time of: 50 Double-Unders 25 Air Squats 400 Meter Run Post loads and time to comments.
2012 07 27
Join The Team at EVF / CrossFit UES!
We are currently seeking enthusiastic and capable people to fill a number of positions. From coaching and assistant coaching roles to more clerical and bookkeeping-related ones, there may be a spot for you. Take a look at our Community page to see what's currently available and how you…
2012 07 27
Workout of the Day A. Take 20 minutes to work up to your 3-RM Deadlift (with PERFECT posture and mechanics) across 5-6 sets. It's important to know what you're capable of with proper form, not that you're willing to injure yourself. Rest 2-3 minutes between sets, and record your…
2012 07 26
Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 2 minutes L-Sit Tuck to Extension x 7-10 reps @ 1212 Rest 2 minutes B. “JT” Complete rounds of 21, 15, and 9 reps of: Handstand Push-Ups Ring Dips Push-Ups Post your results to…
2012 07 25
Workout of the Day A. Five sets of: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps) Rest 2 minutes B. For time: 300 Meter Run Burpees x 10 reps Pull-Ups x 15 reps 95/65 lb Overhead Squats x 20 reps Pull-Ups…
2012 07 24
Workout of the Day A. Eight sets of: Back Squat x 2-3 reps @ 30X1 Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) B. Complete as many rounds and reps as possible in 6 minutes of: 135/95 lb Thrusters…
2012 07 23
Rest Day. Plan your nutrition for the week and spend at least 30 minutes focusing on recovery - mobility, stretching, ice / contrast bath, etc. And here's a throw back to the days when K Star's Mobility WOD was brand spanking new. Who couldn't use a few minutes spent…
2012 07 22
Workout of the Day “Miracle Mile” Sprint 400 meters 25 x Kettlebell Swings Walking Lunges on the East and West sides of the block Sprint the North and South sides of the block 25 x Box Jumps (24"/20") Walking Lunges on the East and West sides of the block…
2012 07 21
Workout of the Day A. Six Sets of: Deadlift Set 1 - 3 Reps Set 2 - 2 Reps Set 3 - 1 Rep Set 4 - 3 Reps Set 5 - 2 Reps Set 6 - 1 Rep *Rest 3-4 Minutes Between Sets B. Using 85% of…
2012 07 20
Workout of the Day Four rounds, each for time, of: Row 250m Pullups x 10 Reps 95#/65# Thrusters x 10 Reps Run Around The Block Rest 3 minutes between rounds
2012 07 19