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Thursday 10/22/2013 WOD

Warm up 400 meter run 3 sets of 10 Air Squats 10 push ups 10 V ups 10 Supermans Dynamic Stretches Strength/Skill 10 Mins Double under practice Level 1 (Fitness) Progressions Level 2 ( Performance) If you break before you hit the target you must begin again. You cannot move…

2013 10 23

Wednesday 10/23/2013 WOD

By: EVF Performance 1 Comment

Warm up W an Empty Barbell 3 sets of 10 Dead lifts 10 Push presses 2 sets of 5 Inch worms 10 Jumpsquats 15 burpees Strength/Skill Complete the following complex in sequence without dropping the bar 1 power Clean 1 Hang Clean 1 Jerk Build as heavy as you can…

2013 10 22

October 10/21/2013 WOD

By: EVF Performance 5 Comments

Warm up 1 Mile Run Dynamic Stretches Strength/Skill 10 Min EMOM 8/10 Toes to bar 7/9 Cal Ski Workout prep 2 sets of 3/5 HSPU 3/5 pull ups 5/7 KB swings Training (Met-Con) Level 1 (Fitness) 20 Min AMRAP 5 HSPU 10 Pull ups 15 russian KB Swings (53/35) Level…

2013 10 21

The Evils of Saturday

By: EVF Performance 0

Written by The Lurong Challenge Team: Strictly by the Numbers Did you know that there is a consistent pattern during the first 4 weeks of the Challenge? More than 10,000 of you have been tracking your diet so these stats are quite significant. The biggest challenge for all of us…

2013 10 21

Monday 10/21/2013 WOD

By: EVF Performance 1 Comment

Warm up 400 Meter run With a PVC Pipe 3 sets of 10 Pass Thru's 10 Over Head Squats With an Empty Barbell 2 sets of 10 Over Head Squats 15 Groiners 20 Hollow Rocks Dynamic Stretches Strength/Skill Back Squats 5-5-5-5-5 65%-70%-75%-80%-80% Training (Met-Con) Level 1 (Fitness) 400 Meter run…

2013 10 20

Sunday 10/20/2013 WOD

By: EVF Performance 0

Warm up 400 meter run 2 Mins Foam each Leg 2 Mins LAX Ball each Scapula Dynamic stretches and mobility Hips and shoulders Training (Endurance) 1 Mile Repeats Work to Rest 1.1 Ratio Run 1 mile then rest as long as it took you to run it. repeat. 1K row…

2013 10 19

Saturday 10/19/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 meter run 2 sets of 30 secs Burpees 30 secs Lunges 30 secs Push ups 30 Supermans 30 secs Groiners Strength/Skill Dead-Lifts 5-3-3-3-5 Training (Met-Con) 20 Min AMRAP "We've lost our damn minds" Partner DT and CINDY Complete 1 round of DT each Compete 1 round of…

2013 10 18

Friday 10/18/2013 WOD

By: EVF Performance 5 Comments

Warm up "Fun with Plates" Dynamic Stretches Training (Met-Con) "Coach has gone Cray Cray" 10 Min EMOM Odd 10/12 Wall Balls (20/14) (30/20) Even 10/12 Cal Row 5 min rest 10 Min AMRAP 10 Thrusters (95/65) (115/80) 10 Ring dips 1 stair run Scale options Scale weight on ball Scale…

2013 10 17

Thursday 10/17/2013 WOD

By: EVF Performance 1 Comment

Warm up With an empty Barbell 3 sets of 12 Deadlifts 6 power Cleans 3 Push presses Dynamic Stretches Clean and jerk progression Strength /Skill Clean and Jerks 5-3-3-2-2 Take 20 Mins to build to a 2RM Touch and go from the ground Training (Met con) Level 1 (Fitness) 800…

2013 10 16

Wednesday 10/16/2013 WOD

By: EVF Performance 2 Comments

Warm up 800 meter run "SMASHING w a barbell Lax Ball on Scapula 2 mins per scapula Dynamic Stretches Strength/Skill 10 Mins Do as many sets as you can 3 Turkish Get ups Super set with 10 Strict Toes To Bar Rest 2-3 mins between each set Training (met-con) BenchMark…

2013 10 15

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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