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Sunday April 26, 2015 CrossFit Workout of the Day

Skill 15 minutes handstand practice Holds, hspus, walks, freestanding holds Conditioning Performance: 12 minute AMRAP 10 pistols 15 C2B pull ups 20 burpees Fitness: 12 minute AMRAP 15 goblet squats 15 pull ups/jumping pull ups 20 burpees

2015 04 26

Saturday, April 25 CrossFit Workout of the Day

By: EVF Performance 0

Grace on ‘roids Meets Naughty Nancy In teams of 2, for time*: 60 clean & jerks (135/95) 1200m run 60 overhead squats (95/65) 1000m row 30 clean & jerks 800m run 30 overhead squats 400m row *35-minute time cap Teams run together; split rows evenly between partners. Reps divided however…

2015 04 24

Friday, April 24 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 500m row (just body and arms), then 3 rounds not for time: 5 muscle snatches 10 back squats Strength Deadlift Performance: 3 @ 80%, 3 @ 85%, 3 @ 90% Fitness: 3 x 5 across Conditioning Performance For time: 21-15-9 KB swing (70/53) Toes to bar *50 double…

2015 04 23

Thursday, April 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 3 skin the cat 10 scapular push-ups 250m row Strength Strict press Performance: 3 x 12 across Fitness: 3 x 5 across Conditioning 5 rounds not for time: 14 single-arm overhead lunges 10 barbell rows 10 KB bench press Accumluate 1:00 front-leaning rest…

2015 04 22

Wednesday, April 22 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 5 barbell jumping back squats 10 supermans 15 medicine ball Russian twists Strength Back squat Performance: 2 @ 75%, 2 @ 80%, 3x2 @ 85% Fitness: 3 x 5 across Conditioning Performance 5-minute AMRAP: 5 power snatches (115/75) 10 burpee box jumps (24/20)…

2015 04 21

Tuesday, April 21 EVF 360 Workout of the Day

By: EVF Performance 0

25-minute EMOM: Minute 1 - 12/15 calorie row Minute 2 - 12 knees to elbows/weighted sit-ups Minute 3 - 12 dumbbell ground to overhead Minute 4 - 12 burpees Minute 5 - 12 overhead lunges Rest 3 minutes 8-minute AMRAP: 30 KB swings 30 air squats 200m run

2015 04 20

Monday, April 20 CrossFit Workout of the Day

By: EVF Performance 0

Mark your calendars for a Central Park WOD and picnic. Meet us in Sheep Meadow at 1 p.m. Sunday for a workout, volleyball, boardgames, music food and fun. Bring a snack, drinks, a blanket/beach mat, game and some sunblock. Warm up 3 rounds for time: 5 seated box jumps 10 weighted…

2015 04 19

Saturday, April 18 CrossFit Workout of the Day

By: EVF Performance 0

Conditioning Suffer on Saturday In teams of 2, 30-minute time cap: 75 back squats (135/95) 50 pull-ups 25 shoulder to overhead (135/95) 75 front squats (95/65) 50 pull-ups 25 shoulder to overhead (95/65) 75 overhead squats (65/45) 50 pull-ups 25 shoulder to overhead (65/45) Divide reps however you want. One…

2015 04 17

Friday, April 17 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 5 knees to feet (weighted if possible) 5 KB thrusters 10 single-arm KB swing (5/arm) **knees to feet: https://www.youtube.com/watch?v=eVlp91ju-GM Snatch Performance: Hip snatch + hang snatch Fitness: Power snatch + OHS Conditioning 5 rounds not for time: 6 Turkish get-ups 8 strict dips 10…

2015 04 16

Thursday, April 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 500 m row then 3 rounds not for time: 6 Pistols (3/leg) 10 single-leg KB Romanain deadlift (5/leg) Strength Deadlift Performance: 5 @ 75%, 5 @ 80%, 5 @ 85% Fitness: 3 x 5 across Conditioning Performance 10-minute AMRAP: 400m run 10 overhead squats (115/75) 15 burpees over…

2015 04 15

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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