Tag Archives: EVF Performance

Tuesday 1/14/2014 CrossFit Workout of the day

Warm up 2 sets 200 Meter row 10 Russian KB swings (light to moderate) 10 Lunges 5 Push ups Dynamic Stretches Training (Met-Con) "I'm hunting for wabbits" 2 person partner chase 3 rounds of 10 Min AMRAP 200 Meter row 15 KB Swings (53/35) (70/53) 10 OH Alt Lunges (45/25)…

2014 01 13

Has It Been a Month Already?…

By: EVF Performance 2 Comments

Workout of the Day FIGHT GONE BAD...Round 2: Three Rounds of: Wallball Shots 20 pound ball, 10 ft. target (reps) Sumo Deadlift High-Pull 75 pounds (reps) Box Jump 20" box (reps) Push Press 75 pounds (reps) Row (calories) In this workout you move from each of five…

2012 11 20

Hip Heavy…

By: EVF Performance 1 Comment

Workout of the Day A. Three sets of: Deadlift x 4-5 reps Immediately followed by: Kettlebell Swings x 10-15 reps (choose a heavy weight with which you can still maintain an explosive swing) Rest 3 minutes B. Three sets for times of: 500 Meter Row 135/95 lbs Thrusters…

2012 11 14

Pick Up a Heavy Weight…and Walk With It

By: EVF Performance 0

Workout of the Day In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk Partners can partition row and carry however they would like.

2012 11 13

Split Squats…

By: EVF Performance 2 Comments

Workout of the Day A. Three sets of: Bulgarian Split Squats x 4 reps each leg @ 30X1 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. Four rounds for time of: 185/125 lbs Front Squats x 5 reps Pull-Ups x 10 reps 400…

2012 11 12

REST DAY!!!

By: EVF Performance 0

REST!!!

2012 11 11

Turk Work…

By: EVF Performance 0

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

Clean Pulls…

By: EVF Performance 0

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

Lots of Lunges…

By: EVF Performance 0

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

A Little Bit of Everything…

By: EVF Performance 0

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