2012 10 24
Tag Archives: CrossFit WOD
Workout of the Day A. Three sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. Four sets of 3-minute sprints of: “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15…
2012 10 23
We will be doing benchmark WODs this week. Please do your best to commit to regular attendance so we can make up a WOD early in the contest if you miss one. Good luck and keep your eyes peeled for paleo tips and recipes! Workout of the Day: Five Rounds…
2012 10 22
REST!!! Whilst you are enjoying the rest day, take some time to watch/learn The Haka...Future EVF Pre-WOD Chant :)
2012 10 21
Workout of the Day In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of: Power Clean x 10 reps (135/95 lbs) Hand-Release Push-Ups x 10 reps 400 Meter Run Only on partner may be working on…
2012 10 20
Workout of the Day A. Four sets of: Dumbbell Walking Lunge x 20 steps @ 1010 Rest 60 seconds B. Two rounds for time of: 500 Meter Row Barbell Thrusters x 25 reps Pull-Ups x 15 reps
2012 10 19
Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 3111 (open palms at bottom) Rest 20 seconds Toes-to-bar x 15-20 reps Rest 3 minutes B. Three sets for max reps of: 45 seconds of Kettlebell Swings (32/24 kg) 15 seconds Rest 45 seconds of…
2012 10 18
Workout of the Day A. Six sets of: Clean + Hang Clean Rest 2 minutes (athlete will execute one clean from the floor, and then one clean from the hang position) B. In teams of two, partners alternate rounds to complete 7 rounds each of: 7 Power…
2012 10 17
Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand Push-Ups 10 Pull-Ups 15 Kettlebell Swings (32/24 kg)
2012 10 09
EVF and CrossFit Upper East Side Night Out!
Hey EVF & CrossFit Upper East Side friends! Next Thursday, Oct. 18th, we will be having our first night out at Penrose on 83rd and 2nd for drinks (and food) from 7:15pm onward. All athletes are welcome! Please RSVP to comments below so we can get a general headcount! www.penrosebar.com…
2012 10 08