Warm up Coach's choice Training In 30 Min AMRAP In teams of two Divide the work in half Only 1 partner can work at a time 800 meter run 40 KB Swings 40 Weighted V-Ups 80 Double Unders/160 singles
2014 09 08
Monday 9/8/2014 CrossFit Workout of the day
Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 1 set 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill 20 Rep…
2014 09 07
Sunday 9/7/2014 CrossFit Workout of the day
Warm up Shoulder stretches w bands 3 sets 5 inch worms 10 Ring Rows 10 Jump Squats 30 Singles ( jump rope) Strength/Skill Floor press 5-5-5-5-5 Superset with Max Strict pull ups Training 4 RFT 30 HR Push ups 60 Double Unders
2014 09 06
Saturday 9/6/2014 CrossFit Workout of the day
Warm up "ANIMAL CRACKERS" Frog Hop Bear crawl Crab walk Duck walk Leap frog Inch worms Piggy backs Workout prep 3 sets 3-5 STO 5-8 Lunges Training "Paradise island" In teams of two Only 1 partner can work at a time In a running clock of 20 mins Min 1-6…
2014 09 05
Friday 9/5/2014 CrossFit Workout of the day
Warm up Shoulder stretches w bands 3 sets of 10 Pass Throughs 10 Dislocates 10 OHS Dynamic stretches Strength/Skill Snatch Complex 5 Sets in 10 Mins Perform the complex every other min 1 Power Snatch 1 Hang Snatch 1 Snatch Balance Novice, practice the movements Experienced stay light and work…
2014 09 04
Our Kids Program Starts Again Next Week!
Coaches Matt, Nicole, Carissa, and Travis will be getting our early athletes moving starting next week! Please help us spread the word about our afterschool program for 3s and 4s, ages 7-12, and ages 13 & up! More info at EVFKids.com
2014 09 03
Thursday 9/4/2014 CrossFit Workout of the day
Warm up Row 500 meters Shoulder stretches w bands 3 sets of 10 Pass Throughs 10 Dislocates 10 OHS Workout prep HSPU prep TTB prep Training For time 30 HSPU 30 Pull ups 30 Box Jumps (24/20) 30 Ring Dips 30 Russian KB Swings (70/53) 30 TTB
2014 09 03
Wednesday 9/3/2014 CrossFit Workout of the day
Warm up Hip stretch w bands 3 sets (8min cap) 5 Power Cleans 5 tap and go Cleans (tap the hip 3x on the 3 tap drop and clean) 5 FS 5 Jerks Dynamic stretches in between each sets Strength/Skill 5 sets in 10 Mins Work every Min on the…
2014 09 02
Tuesday 9/2/2014 Workout of the day
Warm up Coach's choice Training "Oooooooo Barracuda" In 30 Mins Mins 1-10 Complete Complete As many Rounds of 20 Box Jumps 200 meter run 20 Wall Balls 2 Min Rest Mins 12-20 Complete as many rounds as possible 15 Push ups 15 Air Squats Row 200 meters Rest 2 mins…
2014 09 01
Sunday 8/31/2014 CrossFit Workout of the day
Warm up 3 sets w a PVC 10 Pass Thru's 10 Dislocates 10 OHS Dynamic Stretches Snatch prep Strength/Skill Snatch Balance 3-3-3-3-3 (From the Rack) * increase weight after each set Training Hero WOD "RANDY" For time 75 Hang Power Snatches (75/55) Randy Simmons, 51, a 27 year LAPD veteran…
2014 08 30