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Tuesday 5/20/2014 Workout of the day

Dynamic Warm up Workout of the day "El Matador" 36 Min EMOM Min 1 10 Push ups+10 Burpees Min 2 40 Double Unders Min 3 15 KB Swings (53/35) Min 4 Row 12/14 Cals The workout continues this way throughout the entire 36 Mins

2014 05 19

Monday 5/19/2014 CrossFit Workout of the day

By: EVF Performance 17 Comments

Warm up 3 sets 200 meter run Turkish get ups (3 per leg) 5 Squat Stretches 5 scorpion Stretches 10 Hang Cleans w empty BB Strength/Skill Front Squats 5-4-3-2-1-1-1 Build to a new 1 RM Training 12 Min Ladder 1-2-3-4-5-6-7....... Hang "Squat" Clean (135/95) (155/110) Box Jumps (24/20) 200 Meter…

2014 05 18

Sunday 5/18/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Mins Turkish get ups 3 on each leg Plank 1 Min Between each set Strength/Skill Floor presses 5-5-5-5-5 Training 5 Min AMRAP 15 Plate Ground to over Head (45/25) 30 weighted Sit ups (45/25) 1 Min Rest "Death By Burpee" Min 1 1 Burpee Min 2 2…

2014 05 17

Saturday 5/16/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up In 10 mins 200 meter run/row Then AMRAP 10 Push ups 15 Air Squats 1 min plank 1 10-15 sec handstand hold Dynamic Stretches Workout prep 10 Mins Take 4-5 sets to build up to working weight 4-5 Hang Power Cleans P Training (Met/Con) "Sin City" In teams…

2014 05 16

Friday 5/16/2014 CrossFit workout of the day

By: EVF Performance 7 Comments

Warm up 10 Mins 5 inch worms 5 Squat Stretches 5 Iron Crosses 10 Sonics Strength/Skill Snatch Grip Deadlifts 3-3-3-3-3 Training 10 Min Ladder 3-6-9-12 Dead lifts (225/150) Ring Dips Scale options Scale weight on DL Scale ring dips w legs on ground Or sub with push ups

2014 05 15

Thursday 5/15/2014 CrossFit Workout of the day

By: EVF Performance 12 Comments

Warm up 8 mins 4 Wall Balls 4 Push presses (empty barbell) 4 Rack Lunges (empty Barbell) 4 Knees to elbows 4 Squat Stretches 4 Scorpion Stretches Training "Crazy Eights" For time 8 Rounds 8 Wall Balls (20/14) (10/9ft) 8 Push presses (95/65) 8 Rack Lunges (95/65) 8 Toes to…

2014 05 14

Wednesday 5/14/2014 CrossFit workout of the day

By: EVF Performance 6 Comments

Warm up 3 sets 10 Pass Thru's 10 OH S 10 Sonics 5 Spider-Man stretches Snatch warm up and progression with PVC pipe Strength/Skill Hang Snatch 3-3-3-3-3 Work up to 75% of your 1 RM Training 3 Rounds 30 KB Swings (53/35) 20 Box Jumps (24/20) Scale options: Scale #…

2014 05 13

Tuesday 5/13/2014 Workout of the day

By: EVF Performance 7 Comments

Workout of the day "Take me on a free ride" In 45 Mins complete the following In teams of two Row 6 X 400 meters relay sprints 6 EACH :) 1 partner works The other REST! No active rest. Full rest. Enjoy it. Work hard on the row. Sprint the…

2014 05 12

Monday 5/12/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up In 8 Mins 5 Push presses empty BB 5 Front Squats 5 Thrusters 10 sonics 5 Spider-Man stretches 5 iron crosses Strength/Skill Front Squats 3-3-3-3-3 With 2 second pause at the bottom Training 20 Min EMOM 5 Thrusters (75/55) 5 pull ups 5 Burpees Score is total successful…

2014 05 11

5/10/2014 CrossFit Workout of the day

By: EVF Performance 0

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

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Blog

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