2013 06 07
Tag Archives: EVF Performance – The Home of CrossFit Upper East Side
Warm up Muscial Balls Mobility coaches choice Training: Partner WOD 5 min ascending ladder SDHP 75/55lbs partner A does 1 rep then the partner B does 1. Then partner A does 2 reps, then partner B does 2 reps. You continue up the ladder in this manner…
Wednesday 6/5/2013 WOD Bench-mark “GRACE”
Warm up With a partner 10 junk yard dogs 10 jump overs and crawl thru's mobility coaches choice Barbell Prep with an empty barbell or PVC pipe 2 down and up shrug 2 shrugs from the top of the knee 2 shrugs from the mid shin 2 power cleans…
2013 06 04
Warm up 200 meter run Squat Stretch 3x 5 seconds Iron Cross 3x 5 seconds Spider man 3x 5 seconds 10 Groiners Full Plank hold 1 minute 200 Meter sprint Strength Front Squat with tempo 31x1 As you descend on the squat, count for three seconds, pause at…
2013 06 03
Warm up Junk Yard dogs Burgener warm up Snatch balance Workout prep Snatches 5-5-5-5-5 Level 1 (experienced lifters) Touch and go from the ground, build up to working weight. Level 2 From the Launch position. (Top of the knee) Build to weight that will be used for workout Main-site…
2013 06 01
Saturday 6/1/2013 WOD “CrossFit Total”
Warm up 400 meter row Mobility coaches choice Training "CrossFit Total" You will have three attempts each to determine a 1RM for -Back Squat -Strict Over Head Press -Dead-lift can you spot the bad form on the video below? A nice little demonstration on how NOT to lift by…
2013 05 31
Lets say good bye to May with some serious spring "CLEANING" Warm up Jump rope 2 mins singles 3 mins double under Coaches choice for DU practice and mobility Clean practice With an empty Barbell 2 down and ups 2 shrugs from the top of the knee 2…
2013 05 30
Warm up Mobility coaches choice Workout prep 2 sets of 10 box jumps 10 Toes to bar 10 Wall balls 10 calorie rows 10 Burpees Training Partner WOD "The EVF 500" In a team of two complete the following in order for time 100 Box Jumps (24/20)…
2013 05 29
Wednesday 5/29/2013 WOD Bench-mark “DIANE”
Warm up 2 sets of 250 meter r0w Mobility Coaches Choice Skill 15 mins HSPU practice Workout prep Dead-lifts 3-4 sets to build up to weight used in workout Training Bench- mark "DIANE" For time 21-15-9 Dead-lifts (225/155lbs) HSPU's Scaling options For DL's scale weight Scale…
2013 05 28
Monday 5/27/2013 Hero WOD “MURPH”
Happy Memorial Day EVF! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run From CrossFit.com In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and…
2013 05 26
Warm up Mobility Coaches choice Barbell Clean prep 1 Set of 3 down and up shrugs from the hip 3 shrugs from the top of knee 3 shrugs from the mid shin 1 Set of 3 power cleans from the hip 3 Power cleans from the knee 3 Power cleans…
2013 05 24