2012 11 11
Tag Archives: EVF Performance – The Home of CrossFit Upper East Side
Workout of the Day A. Four sets of: Turkish Get-Ups x 2 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds B. Three rounds for time of: Deadlift x 10 reps (275/185 lbs) Hand-release Push-Ups x 20 reps Double-Unders x 30 reps
2012 11 09
Workout of the Day A. Four sets of: Push Press x 4-5 reps Rest 2 minutes Clean Pulls x 3 reps (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) Rest 2 minutes B. Five sets for…
2012 11 08
Workout of the Day In teams of two, with only one partner working at any time, complete: 300 Walking Lunge Steps 1200 Meter Relay Run with Med Ball 100 Burpees
2012 11 07
Workout of the Day A. Four sets of: Deadlift x 4-6 reps Rest 2 minutes Handstand Push-Ups x Max Reps Rest 2 minutes B. Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (24/16 kg) Rest 2…
2012 11 06
Workout of the Day A. In 15 minutes, build to today’s 1-RM Clean and Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps…
2012 11 05
2012 11 04
Workout of the Day Four sets for max reps against a 5-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between sets
2012 11 03
Post-Fran Back Squat Recovery Day…
Workout of the Day A. Four sets of: Back Squat x 4-6 reps Rest 3 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Burpees 200 Meter Run
2012 11 02
Workout of the Day A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (try to establish good rhythm) Rest 90 seconds And now, for the Main Event...it's that time... B. “Fran” Rounds of 21, 15, and…
2012 11 01