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8/2/2014 CrossFit Workout of the day

Warm up 3 sets of Strict Cindy 5 pull up 10 Push ups 15 Air Squats Then workout prep 3 sets to build to working weight 5 BS 5 RD 5HPC 5 FS 5 HR PU Training In teams of two In 30 Mins "It's Going Down, IM Yelling KIMBERRRRRRRRRR"…

2014 08 01

Friday 8/1/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up In 6 Mins 10 Pass Thru's (PVC) 5 dislocates (each side) 20 Double Unders (practice) 15 Ring Rows 20 Squats Strength/Skill Strict Press 3-3-3-3-3 % based off 3 RM 50%-60%-70% -75% across last two sets Training For time 500 Meter row 40 STO (115/80) 500 Meter row Scale…

2014 07 31

Thursday 7/31/2014 CrossFit workout of the day

By: EVF Performance 3 Comments

Warm up 6 Min EMOM EVEN 10 Burpees Odd 12/14 Cal Row Dynamic stretches Strength/Skill For quality 12-9-6-3 Strict Handstand push ups Strict Toes to bar Training 20 Min AMRAP 5 Pull Ups 10 Box Jumps (24/20) 15 KB Swings (53/35) Scale options Scale pull ups on rings Scale height…

2014 07 30

Wednesday 7/30/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up Banded stretches for shoulders BB prep/WU 3x Muscle clean to Rack position 3x jump and shrug (hip) 3x jump and shrug (above knee) 3x Hang Power Clean 3X Hang Clean Dynamic stretches Strength/Skill Take 15 Mins to build to a heavy successful complex 5 sets of 1 Clean…

2014 07 29

Tuesday 7/29/2014 Workout of the day

By: EVF Performance 3 Comments

Warm up Fun w friends and balls All to be done w a partner 2x 10 Chest passes 10 squat and toss 10 toss at the bottom of a squat hold 10 hip tosses 10 Burpee and toss 10 seated tosses w feet off ground 10 toss and switch places…

2014 07 28

Monday 7/28/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 OHS (PVC) Strength/Skill Back squats 5-5-5-5-5 60% 70% 75% 85% across last 2 sets % are based off your 5 RM Training 7 Min AMRAP 7 OHS (95/65) 40 Double Unders…

2014 07 27

Sunday 7/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Min EMOM Even 12/14 Cal Row Odd 10 Burpees Strength/Skill Turkish Get-Ups 5 sets 3 per leg Training 5 Rounds 15 Rings Dips 30 Air Squats 200 Meter row Scale options Scale rings dips Scale # of rounds

2014 07 26

Saturday 7/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Partner air Squat ladder 10-8-6-4-2 2-4-6-8-10 Dynamic stretches Prep 2-3 sets of 10 KB swings 5 Burpees 5 pull ups 20 Double Unders Training "Thank you sir, may I have another" In teams of two Divide the work evenly One partner works at a time 10 Min AMRAP…

2014 07 25

7/25/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 30 secs each Pass Thru's Dislocates OHS Burpees High knees Banded shoulder stretches Strength/Skill Strict Press 5-4-3-3-3 Take 15 Mins to build to a 3RM Training 800 Meter run 30 Push Presses (95/65) 800 Meter run Scale options Scale distance Scale # of reps Scale weight

2014 07 24

7/24/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 3 Mins Double Under Practice Shoulder stretches w Bands 3 sets 30 Secs each Plank Groiners Sonics Mountain Climbers Superman holds Strength/Skill For Quality 12-9-6-3 Strict Pull ups Strict Ring Dips Training Complete the following for time 500 meter row 50 Box Jumps (24/20) 50 Wall Balls (20/14)…

2014 07 23

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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