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2013 05 15

Thursday WOD 5/16/2013

By: EVF Performance 1 Comment

Warm up 5 Minutes Jump rope Single jump and double under practice Mobility Coaches Choice Strength/Skill Turkish Get-up w KB 2 Practice sets of 10 w/out KB 3 Working Sets of 10 rest 2 mins between sets If there is no break down in form, the coach will allow…

2013 05 15

Wednesday WOD Bench Mark ISABEL 5/15/2013

By: EVF Performance 12 Comments

Warm up Shoulder traction with bands ankle/ hip mobility Workout prep Snatches 5-5-5-5-5 Work up to weight that will be used in workout Touch and go from the floor Training Bench Mark "ISABEL" 30 Snatches for time RX weight 135/95 Lb Post all scores and times…

2013 05 14

Tuesday’s WOD 5/14/2013

By: EVF Performance 4 Comments

Warm up: Coaches Choice Strength: Back Squats 5-5-5-5-5 Build up to a heavy set of 5 Super set with 20 Band pull aparts Training: 12 min AMRAP 20 Wall balls RX (20LB/14LB) 10 FT target for men/ 9 FT target for women 15 Burpees Rob Orlando…

2013 05 13

Monday 5/13/2013 WOD

By: EVF Performance 3 Comments

Warm up 400 meter run Down and up shrugs with empty barbell Dynamic stretches Skill/ Sport Clean and split Jerk Rep and set scheme 5-3-1-1-1-1 The purpose behind todays work is to practice and develop good technique, speed and efficiency. Training Complete the following for time…

2013 05 12

Saturday’s WOD “FRAN” 5/11/2013

By: EVF Performance 0

Warm up 400 meter run with med ball mobility Coaches choice Prep work Thruster Strength Thrusters 3-3-3-3-3 Build up to a heavy set of 3 Training Bench Mark "FRAN" Rep scheme 21-15-9 Thrusters 95/65 LBS Pull-ups -10 Minute time cap- This is a bench mark workout.…

2013 05 10

Friday WOD 5/10/2013

By: EVF Performance 0

Thursdays WOD 5/10 Warm up Double under practice Mobility Coaches Choice Snatch Prep Strength/Sport Hang Snatches 3-3-3-3-3-3 Wave build up to a 3 rep max Training TABATA Count how many reps you do per round, try and keep that pace for each round. Count up total number for all three…

2013 05 09

Thursday WOD 5/9/2013

By: EVF Performance 0

Warm up: Coaches Choice Skill: Handstands Push ups Training: "Black Jack Row" Climb up or down the ladder for time. 2 HSPU'S 12 Box Jumps (24/20) 200 meter row 4 HSPU'S 14 Box Jumps 400 Meter row 6 HSPU'S 16 Box Jumps 600 Meter…

2013 05 08

Wednesday 5/8 WOD

By: EVF Performance 0

-Warm up w empty barbell or PVC pipe 2 shrugs from high hang (hip) 2 shrugs from hang (top of the knee) 2 shrugs from the ground (mid shin) Dynamic stretches 2 power cleans from the high hang (hip) 2 hang cleans from the hang (top of the knee)…

2013 05 07

Tues 5/7 Strength

By: EVF Performance 0

Floor press, work up to 3 sets of 5 at 75% of max For assistance: Bentover barbell rows 4 sets of 8 Lying triceps extensions with kettlebells 4 sets of 10

2013 05 06

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter