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Thursday 5/1/2014 CrossFit Workout of the day

Warm up 3 sets 30 secs each Iron cross Sonics squats Singles/ Doubles Backwards lunges KIPPING swings Training "Shut up and dance" WOD 1 6 Min AMRAP 30 Double Unders 8 Alt Pistols 5 Min Rest Wod 2 For time 75 KB Swings (53/35) 50 Box Jumps (24/20) 25 Toes…

2014 04 30

Wednesday 4/30/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up In 7 Mins 7 Pass Thru's 7 Disloacates 7 Air Squats 7 planks ups 14 Ring Rows Strength/ Skill Strict press Take 15 Mins to find 1 RM 3-2-1-1-1 Training "Jamie's Margarita" For time 5 Rounds of "CINDY" 30 Push Presses (95/65) 5 Rounds of "CINDY" "CINDY" 5…

2014 04 29

Tuesday 4/28/2014 Workout of the day

By: EVF Performance 4 Comments

Dynamic Warm up Coach's Choice Workout of the day "Beach season part 2 Shred mode" In teams of 2 Divide the work up evenly 1 partner works at time High five your partner and storm through 2 K Row 50 Weighted V- ups w MB (20/14) 1600 Meter row 80…

2014 04 28

Monday 4/28/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 400 Meter run 3 sets of 5 Squat stretches 5 Inch Worms 5 Mod Groiners 10 Wall Balls Strength/Skill Pause Front Squats 5-5-5-5-5 (Hold for a 2 Second pause down at the bottom of the squat) Increase weight after each successful set Training 800 Meter run 30 "Squat"…

2014 04 27

Sunday 4/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 1 Min Singles 3 Mins Double Under practice 3 sets 5 Push Presses (empty BB) 5 Wall Balls 10 Cal Row Training "Double Dare" 2 Rounds 50 Double Unders 30 Push presses (95/65) 50 Wall Balls (20/14) (10ft/9ft) 30 Cal Row Scale options: Scale # of reps DU…

2014 04 26

Saturday 4/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 10 Mins 5 Squat Stretches 5 Inch Worms 5 Strict pull ups (10 Ring rows, no bands) 10 Pass Thru's w a alt lunges 1 10-15 sec Hand stand Hold ( on wall) Training In teams of two "Goonies never say die" 6 Min AMRAP MAX HSPU Hold…

2014 04 25

Friday 4/25/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up 400 Meter run Then In 8 Mins 10 Pass Thru's 10 Over Head Squats 10 Hollow rocks 5 Squat Stretches Strength/Skill In 20 Mins Over Head Squats 5-4-3-2-1-1-1 Build to a 1 RM Training "The abyss" In 12 mins Climb as high as you can 3-6-9-12-15.... OHS (use…

2014 04 24

Thursday 4/24/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up "Fun w balls" 2 sets 10 Burpee balls 10 sit ups w your ball 10 Med ball Cleans 10 squat and toss your ball to a random stranger (make sure they know its coming) 1 stair run w your ball 10 Hops over your ball 10 sit and…

2014 04 23

Wednesday 4/23/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 sets of 10 Pass Thru's 10 Dislocates Then 5 Mins 5 Inch Worms 10 Knees to elbows 10 Plank ups 15 Hollow rocks Strength/Skill Complete 5 sets of the following complex 1 Strict Press 1 Push Press 1 Push Jerk (From the rack) Training (Met-Con) For time…

2014 04 22

Tuesday 4/22/2014 Workout of the day

By: EVF Performance 7 Comments

Workout of the day Workout 1 5x Shuttle sprints w Med ball 5x suicides w med ball 5 x Broad Jumps w med ball 5 x Burpee broad jumps Workout 2 "Annie has gone cray" 50-40-30-20-10 Double Unders Weighted Sit ups Burpee 2 plate KB Swings (53/35) Scale options: Double…

2014 04 21

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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TRY EVF Performance FREE!

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Experienced CrossFitter