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Friday 9/20/2013 WOD

Warm up 600 meter run 3 sets of 5 strict pull ups/10 ring rows 10 Push ups 10 Leaping Lunges Dynamic Stretchestrong> Strength/Skill LEVEL 1 (fitness) HSPU 5 sets of 3 Super set with 6 Turkish gets up (3 each Leg) Rest 2-3 mins between each set Level 2…

2013 09 19

Thursday 9/19/2013 WOD

By: EVF Performance 0

Warm up 3 sets: 10,8,6 Wall Balls 10,8,6 Deadlift (empty barbell) 10,8,6 Box Jumps Prep 2-3 sets of 6-8 Deadlifts Build to weight used for workout Men's options: 115, 105, 85 Women's options: 75, 65, 55 Training (Met-Con) "LuRong Living Paleo Challenge - WOD 1" 21-18-15-12-9-6-3 reps for time: Wall…

2013 09 18

Wed 9/18/2013 WOD

By: EVF Performance 2 Comments

Warm up 400 meter run 3 Rounds of 20 Lunges 15 Hollow Rocks 10 Burpees Dynamic Stretches Strength/Skill Push press 5-4-3-2-2 Super set with 15 weighted Ab Mat sit ups Training (Met-Con) Level 1 (Fitness) 3 Mins Max Cals Row 30 Secs rest 3 Mins Max KB Push Press 30…

2013 09 18

Monday 9/16/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 5 strict pull ups 10 AirSquats 15 Ab mat sit ups Dynamic Stretches Clean BB progressions Jerk practice w PVC pipe Strength/Skill 12 mins EMOM Odd Min 1 full clean 1 Split Jerk Even min 1 Power Clean 1 power Jerk level 2 ( performance)…

2013 09 15

Sunday 9/15/2013 WOD

By: EVF Performance 0

Warm up Foam roll quads, hips and lats Lax ball Scapula 2mins each 3 sets of 5 inch worms 10 Supermans 15 Hollow rocks Dynamic Stretches Training (endurance) Complete the following for time -40 Min time cap- 2K row 1 Mile run 1K Row 1200 Meter run 500 Meter row…

2013 09 14

Sat 9/14/2013 WOD

By: EVF Performance 0

Warm up 1200 Meter Partner Med ball run 1 Partner runs the other rest Then individually do 3 sets of 5 Strict Pull ups/ 10 ring rows 10 Jump Squats 15 Super Mans 20 Hollow rocks Dynamic Stretches Strength/Skill 3 Sets of 10 Turkish Get ups …

2013 09 13

Friday 9/13/2013 WOD

By: EVF Performance 0

Warm up 600 meter run 3 rounds of 5 Burpees 10 Super mans 15 Hollow rocks 20 Duck walks Dynamic Stretches STRENGTH/SKILL Level 2 (performance) Back Squats 3-3-3-3-3 @75% Level 1 (Fitness) Back Squats 5-5-5-5-5 Build up to a challenging set of 5 reps TRAINING (Met-con) "Nasty Nancy" 5 rounds…

2013 09 12

Thursday 9/12/2013 WOD

By: EVF Performance 0

Warm up 600 Meter run 3 sets of 5 strict pull ups/ 10 Ring rows 10 Super mans 15 Hollow rocks 20 Air Squats Strength/skill Level 2 Gymnastics Practice 12 Mins EMOM Even Min 3 HSPU Odd Min 5 Toes to bar Level 1 HSPU Practice 2 sets of 3…

2013 09 11

Wed 9/11/2013 EVF HERO WOD “FALLEN GRACE”

By: EVF Performance 3 Comments

In honor and remembrance of our fallen heroes and victims of 9-11. Never forget. Wear your red,white and blue! Warm up 600 Meter run 3 Sets of 5 Inch worms 10 Jump Squats 10 Groiners 20 Hollow rocks Dynamic Stretches Strength/Skill Level 2 (Advance) Power…

2013 09 10

The Lurong Living Paleo Challenge

By: EVF Performance 1 Comment

Great news EVF CrossFit Upper Eastside! We have entered our Crossfit Affiliate with the Lurong Living 8 week Nationwide Paleo Challenge. Below is a full description of the challenge. You can sign up right through the site on your own. The challenge starts this Monday Sept 16th. Not too much…

2013 09 10

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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