Thursday 6/13/2013 WOD
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 all of you we are just four walls and some cool equipment. Thank you for helping us grow into a healthy, strong and awesome community.
Tell us below in the comment box what makes you wake up and walk through the door each and everyday.
Warm up
2-3 min jump rope singles
5 min double under practice
Mobility coaches choice
3 sets of 20 weighted lunges (10 per leg)
Super set w 20 Spider mans
Strength
Back Squats w tempo
31×1
5-5-5-5-5-5
Work up to about 85% of your 5RM
Training
For time
“Chunky Annie”
50-40-30-20-10
Double-Unders
Weighted Ab-mat sit ups (25/10lbs)
Happy Anniversary
Mystery cash out
2013 06 12