Sunday, February 17, 2019

Eva for Eva

Eva was the original fire breather for Crossfit. She was recently in a horrible plane crash and is in the ICU.
Eva is a dear friend of @anniekimiko.  A message from Annie:

Dear CrossFit Community,

We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery.
Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.
A GoFundMe account (https://www.gofundme.com/team-eva-t) has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.
Sending love, strength and prayers to Eva.
Please use the hashtag #evaforeva

Eva for Eva

5 Round for Time

Run 800 meters

30 KB Swings

30 Pull-ups

For the kB swings:

The suggested weight is 70/55. Use a weight that works well for your ability.

For the pull ups:

You need to be able to do 4 strict pull ups before fighting through kips. If you can’t do pull ups sub in ring rows , ball slams, or cals on the ski erg (20/16)

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Kevin Glass133
Saturday, February 16, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A1. Sumo Dead lift

x4 reps @ 70-75% x 4

A2. Bench Press

tough set of 4 reps in 4 sets

B. Workout

TTeams of 2 must complete the following:

1 mile on AB - alternating

20 sB over shoulder - alteranting

100' seal drag each

x4 rounds

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Kevin Glass132
Friday, February 15, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Frankenstein squat

32x1 tempo - tough single

B. 3 rounds

Barbell inverted rows.

drop into dB alternating curls

C. Workout

Teams of 2

2 minute AB

partner amraps [5 cal ski erg, 5 inverted push ups, 10 lunge steps]

x20 minutes

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Kevin Glass131
Thursday, February 14, 2019

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A1. KB crossbody RDL.

x10/sidex4

A2. DB skull crushers

x10x4

A3. DB side lying ext. rot.

x10/side x 4

B. EMOM Thursday

1 =150 m run

2=:40 sled push

3= 500m bike erg

4 = :40 heavy farmers walk

x20 minutes

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Kevin Glass130
Wednesday, February 13, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Push Press

work up to tough triple in 5 sets

performed every 2nd minute

B. 3 rounds

KB supported row x 8/side

Tall kneeling banded face pulls x 10

C. Workout

4 minutes on @ 85-90%

4 devils press

8 ball slams

12 plate jumps

rest 2 minutes

x3-4 rounds

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Kevin Glass129
Tuesday, February 12, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Dead lift

4 reps x 5 sets

21x1 tempo

A2. feet up DB bench press

50x0 - heavy set of 3 reps in 5 sets @ this tempo

B. Workout

1 minute on / 1 minute off x 10 (building in weight each time)

4 heavy kb swings (Russian)

4 squat jumps

max calories on aB

Read More
Kevin Glass128
Monday, February 11, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1) Back Squat

work up to a good single for the day in 5 sets under a 32x1 tempo

A2) Pendlay Row

heavy 5 after each set of BS

B) Workout

3 minute row

:60 max goblet squats

rest :60

x4 rounds

for total work time

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Kevin Glass127
Sunday, February 10, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Part 1

A1 . dB prone row (2020) x 8-10 x 3

A2 . Banded pull aparts x 20x 3

A3. Trap 3 raise x 8/side x 3

B. Part 2

Teams of 2

1 mile run on TF - break up how you want

2K row .- break up how you want

1 mile run - break up how you want

Read More
Kevin Glass126
Saturday, February 9, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A1. Double kb Single leg RDL

x8/side x 3

A2. Banded KB sea-saw press

8/side x 3 sets

B. Workout

Teams of 3 must complete the following:

20 minute amrap

500m ski erg

while other partners amrap the following:

10 dB hang clean to OH, 50/35# (5/side) - synch / 100 double unders (broken up any way)

Read More
Kevin Glass125
Friday, February 8, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Frankenstein Squat

30x0 tempo

x3 reps x 6-7 sets

rest :60 bt. sets

B. 3 rounds

Negative pull ups x 5-7 seconds

then drop right to amrap hammer curls @ 3020 tempo

C. Workout

Teams of 2:

18 minute amrap

2K row buy in

then amrap the following:

walking lunge steps x 50' (25' out and back)

while partner amraps Sit ups

then they both do 25 double unders @ same time

switch roles and repeat

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Kevin Glass124
Thursday, February 7, 2019

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A1. Banded barbell hip thruster

x10x3

A2. Rear delt flies

x10x3

A3. DB side lying ext. rot

x10/side x 3

B. EMOM Thursday

on the 2 minutes for 4 rounds (24 minutes)

1 = 300m run

2 =15-20 pull ups / 1 minute SB carry

3 = :30 double kb weighted wall sit / 1 minute farmers carry w/ KB's

Read More
Kevin Glass123
Wednesday, February 6, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Tall kneeling alternating DB strict press

x6/side x 4

B. 3 rounds

Supinated barbell Row x 12-15 reps

Single arm DB lat raise x 10/side

C. Workout

5 minutes on / 1 minute off x 3 rounds

8 KB hang squat cleans

8 inverted push ups

8 cal row

**can scale up to dips

Read More
Kevin Glass122
Tuesday, February 5, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Barbell split stance Good Morning

x5/side x 5 sets

add weight from last week

A2. Incline neutral grip DB bench press @ 3030 tempo

6" incline

x8-10 reps x 5 sets

add weight from last week

A3. KB side bend

x10/side x 5

B. Workout

:20 KB swing

:10 transition

:30 bike sprint

:60 rest

x10 rounds

Read More
Kevin Glass121
Monday, February 4, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Back Squat @ 43x0 tempo

x2 reps x 5 sets

add 5 pounds from last week

A2. Double DB bent over row @ 2020 tempo

x10-12x 5 sets

B. Workout

Minute 0-5:00

1K row

Minute 5:00- 15:00

amrap the following:

2.3.4.5.6.7.8....etc..

DB thruster

ball slam

minute 15:00- finish

1K Row

Read More
Kevin Glass120
Sunday, February 3, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Part 1:

3 rounds - for weight / not time

100' seal drag

100' heavy sled push

100' heavy farmers walk

B. Part 2:

Teams of 2

5 rounds

250m row / each

20 SB to shoulder @ 150/100 / alternating

into

3K ski erg

Read More
Kevin Glass119
Saturday, February 2, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A1. barbell RDL

x5-7 singles x 4 sets

@ same weight as last week

A2. DB skull crushers

3030

x10x4 sets

B. Workout

Teams of 2 must complete the following:

100 cal on AB

75 double DB ground to OH

100 cal on rower

75 alternating burpee box jumps, 24/20"

100 cal on ski erg

Read More
Kevin Glass118
Friday, February 1, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Barbell front rack reverse lunge step

5/side x 5

add slighly more weight from last week

B. On the 2 minutes for 6 minutes

Barbell hammer curls x 10 (add weight)

Prone I.Y.T x 8/direction

:30 flutter kicks

C. Workout.

5 rounds for time

:90 sec. row

10 single DB thruster.

D. Finisher

3 rounds

10 toe touches

10 Russian twist

10 arch ups

rest :60 bt. rounds

Read More
Kevin Glass117
Thursday, January 31, 2019

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A. On the 3 minutes for 12 minutes

DB front foot elevated Bulgarian split squat x 5/side

Nordic curls x 5 reps

SB hold for :30 seconds

B. EMOM Thursday

Minute 1 = 200/150m run

Minute 2 = 15 heavy kb swings

Minute 3 = 200/150m ski erg

Minute 4 = 5/3 wall walks

Minute 5 = amrap double unders

Minute 6 = Rest

x30 minutes

Read More
Kevin Glass116
Wednesday, January 30, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. 10 Minutes

Wide grip RDL x 10

DB powell raise x 10/side

Kneeling hip raises x 10 reps

B. 5 minutes

DB supinated 21's

Side delt raise x 10

Side plank hold x :20/side

C. Workout

3 rounds for time:

30 walking lunges

15 burpees

into

3 rounds

15 cal AB

30 weighted double unders

into

3 rounds

30 sit ups

15/12 cal ski erg

Read More
Kevin Glass115
Tuesday, January 29, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Barbell split stance Good Morning

x5/side x 5 sets

same weight as last week

A2. Incline neutral grip DB bench press

6" incline

x8-10 reps x 5 sets

3030 tempo

same weight as last week

A3. Turkish Get Up to side plank

x3/side x 5 sets

B. Workout

2 minutes on / 2 minutes off x 5 rounds

5 KB dead lifts

amrap push ups (elevated)

amrap calorie on Rower

Read More
Kevin Glass114