2013 12 26
Tag Archives: CrossFit WOD
Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 4 negative HSPU Dynamic Stretches Barbell Clean prep work Strength/Skill 10 Min EMOTM Odd 5 Hang Power Cleans @70 of 1RM Even 8 Box Jumps (24/20) (30/24) Training (Met-con) In teams of two "Row,…
Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 3 negative HSPU Dynamic Stretches Workout prep Deadlifts 3-4 sets to build up to workout weight Strength/Skill 6 Min EMOTM 10 Push ups + 5 Deadlifts @70% of 1RM Training (Met-Con) 5 Rounds 4 Min AMRAP…
2013 12 25
Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 1 negative HSPU W a PVC Pipe 2sets of 10 pass Throughs 10 Over Head Squats Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-85%-90% Base percentages off your 3RM Training (Met-con) 3 Rounds for time 10 HSPU 15 Toes…
2013 12 22
Warm up "Fun with balls" 10 Wall balls 10 Russian twist 10 Med ball burpees 10 V-ups 10 Hip toss to a partner Dynamic stretches Skill Work Level 1 (Beginner) Kipping Toes to bar progression …
2013 06 25
Sunday 6/16/2013 WOD Mainsite Sundays
We hope everyone is having an amazing weekend! This has been an awesome week for our community. We had our 1 year anniversary and had a great turnout. Thank you to everyone who came. It was an awesome time, lots of great food, icy cold beverages and amazing people.…
2013 06 15
Warm up Mobility coaches Choice Tabata Air Squats 8x20 secs on 10 sec rest Kipping Practice Training: Partner WOD 1 4 Mins Max Pullups 1 Min rest 4 mins Max Push ups 1 min rest 4 Mins Max Meters Ski One partner works at a time. Count total…
2013 06 14
Warm up 400 meter run With a PVC pipe 3 sets of 10 Pass thru's 10 Over Head squats Toes to bar Practice Strength/Skill Power Clean and Jerk 5-5-3-3-1-1 Take 20 mins to build up to a heavy single Training: Over the course of the next few…
2013 06 13
Happy anniversary EVF CrossFit Upper East side! Here is to a great year of many amazing memories and to many more to come. We couldn't have done it without such an amazing community of people. This is a very special place because each of you make it that way. Without…
2013 06 12
Warmup: 3 sets: 6-8 x Wall Ball 6-8 x SDHP 6-8 x Box Jump 6-8 x Push Press 6-8 x Calories Determine weights used for workout. Training: "Tabata Fight Gone Bad" Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8…
2013 06 11
20 Mins Open Gym Focus on Practicing HSPU Mobility Training 2 Rounds For time Run 400 Meters (1st ave and back) 30 KB Swings (53/35lbs) Run 600 Meters (around the block) 20 Air Squats Run 800 Meters ( 1st ave and back twice) 10 HSPU If it…
2013 06 10