2013 09 12
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…
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”
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
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
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
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
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
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
Back in January, I walked into EVF looking for a place to train. I had just retired from playing hockey and everyone I was close to was peppering me with the "well what are you going to do for the rest of your life?" question. I had about as many…
2013 09 06
Warm up 10 Junk yard dogs with a Partner With a PVC pipe 10 Pass Thru's 10 Over Head Squats Shoulder traction with bands Dynamic Stretches Strength/Skill Snatch Take 20 Mins to find a new 1 RM 5-4-3-2-1-1-1 Training (Met-con) "The Chuck Hustle" 5 Rounds 10…
2013 09 05