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5/10/2014 CrossFit Workout of the day

Warm up Barbell Mash Mash quads and hip flexors 2-3 min Per leg LAX BALL 2-3 Mins Per scapula 3 sets 5 Squat Stretches 5 spider man stretches 10 Hollow rocks 10 Burpees Training "My mom made me do it" 3 Rounds 50 KB Swings (53/35) 800 Meter run/Row 20…

2014 05 10

Saturday 5/9/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 sets 10 StO empty BB 10 Front Squats 10 sit ups 10 sonics 5 Spider-Man stretches 5 iron crosses Training In teams of 2 The barbell can never touch the ground. Penalty is 40 team Burpees Complete the following for time Divide the work evenly. Only 1…

2014 05 09

Friday 5/9/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up 1 min Singles 2 mins Double under practice Then 3 sets 5 hang power cleans 5 Spider man stretches 10 super mans 10 Good Mornings Strength/Skill Hang Power Cleans 5-4-3-3-3 Training 21-15-9 Hang Power Cleans (135/95) 70 Double Unders between each round Scale options Scale reps Scale weight…

2014 05 08

Thursday 5/8/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 1 K row Then 3 sets of 5 Spider man stretches 5 iron crosses 10 Wall Squats 10 Pass Thru's (PVC) Strength/Skill Turkish Get ups 5 sets of 3 (Per leg) Super set w 10 Barbell roll outs Click here to see a quick demo of a barbell…

2014 05 07

Wednesday 5/7/2014 CrossFit Workout of the day

By: EVF Performance 17 Comments

Warm up 7 Mins 5 Inch worms 5 Spider man stretches 10 Super-mans 10 wall Balls 10 Dead lifts (empty barbell) Strength/Skill Clean Pulls % are based off your 1RM Clean 6@75% 5@80% 4@85% 1 Min AMRAP @90% Rest 1 Min Between sets Training "Nightmare before Xmas" EVF Battle of…

2014 05 06

Tuesday Workout of the day

By: EVF Performance 2 Comments

Workout 1 5X shuttle runs w MB 5 X Suicides W MB 5 X burpee broad jump w MB 5 X High Knees MB over head Workout 2 "24" Perform 6 rounds of each movement before proceeding to the next 30 secs work 30 secs rest Row for cals Burpees…

2014 05 05

Monday 5/5/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 sets 30 secs each Hollow rocks High Knees Push ups Air Squats Spider-Man stretches Handstand on wall Strength/Skill Front Squats w Tempo 41x1 5-4-3-3-3 Superset w 10-15 single leg Hip Bridges Training For time 10-8-6-4-2 Front Squats (135/95) 2-4-6-8-10 HSPU Scale options Scale FS Weight or sub…

2014 05 04

Sunday

By: EVF Performance 0

Warm up 3 sets 30 secs each Hollow rocks High Knees Air Squats Spider-Man stretches Strength/Skill Floor press 5-5-5-5-5 Super set with 10-15 ring rows Training 5 Rounds 3 min AMRAP 10 Box Jumps (24/20) 15 HR Push ups MAX CAL ROW 2 min rest between rounds Scale options Scale…

2014 05 03

Saturday 5/3/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 30 secs each Hollow rocks High Knees Air Squats Spider-Man stretches Workout prep 3 sets Each partner 10 thrusters 10 Hang power Cleans Build up to working weight for each. Then start with the thruster weight Training "Rocket Power" In teams of two 1 partner works…

2014 05 02

Friday 5/2/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 3 sets 30 secs each Iron cross Hollow rocks Sonics Backwards lunges Burpees Spider-Man stretch Strength/Skill Snatch Grip Dead lifts (off blocks) 5-4-3-2-2 Training 15 min EMOM Min 1 10 Dead lifts (225/150) Min 2 15 Burpees Min 3 20 Alt Weighted lunges Continue through this circuit for…

2014 05 01

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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