EVF Performance CrossFit

Sunday, December 16th Crossfit Workout of the Day

Warm Up 5 minutes rowing drills Then, 750m row building every 250 Then, 2 rounds: 10 med ball squats 10 Cossack squats 5 inchworms 10 hollow rocks Workout ℅ Crossfit.com For time 2k row 50 wall balls (20# to 10’/14# to 9’) 1k row 35 wall balls 500m row 20…

2018 12 15

Sunday, December 9th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: :30 high knees :30 butt kicks 1:00 sprinter lunges (:30/side) :30 squats 1:00 wall walks Ankle mobility Workout ℅ Crossfit.com For time: 800m run Then, 10 rounds of 10 handstand push ups 10 pistols Then, 800m run

2018 12 08

Sunday, December 2nd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 1:00 jump rope Squat hold w/ 6 thoracic rotations 10 goblet squats 10 banded good mornings Strength Hang clean 5x1 Work to moderate single. Conditioning 5 rounds for time 15 hang squat cleans (135/95) 30 push ups

2018 12 01

Sunday, November 25th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 scap push ups :15 top dip support hold + :10 bottom dip hold 10 band pull aparts 5 Turkish sit ups/arm Strength 8 minutes to find a 1RM weighted ring dip 10 minutes to find a heavy single bench press 10 minutes to find a…

2018 11 24

Sunday, November 18th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 250m row 10 good mornings 10 push ups 10 birddogs :30 hollow hold Strength Deadlift 5-5-3-3-3-1-1-1-1 Increase weight each set. Conditioning “Annie” 50-40-30-20-10 reps of Double unders Abmat sit ups

2018 11 17

Sunday, November 11th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 1:00 single unders 15 banded air squats 15 band pull aparts :30/side KB ankle stretch 1 round w/ PVC: 10 pass thrus 10 sotts press 10 overhead squats Strength Every 3:00 for 5 sets: Overhead squat x 2 Build each set. Conditioning For time 21 overhead…

2018 11 10

Sunday, November 4th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 10 pass thrus 5 scap pull ups + :15 bar hang 5 inchworms w/ push up :20 plank hold 10/8 calorie ski WOD ℅ Crossfit.com 3 rounds of: Max reps of strict pull ups Max reps of shoulder presses (115/75) Max calorie row in 20 seconds…

2018 11 03

Sunday, October 28th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 8 minutes: 5 scap pull ups :10 L-hang from pull up bar 10 PVC v-ups 10 pass thrus 5 scorpions Hero WOD “Forrest” 20 L-pull ups 30 toes to bar 40 burpees 800m run U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed…

2018 10 27

Sunday, October 21st Crossfit Workout of the Day

By: Jenna Tomsko 0

Today's Crossfit WOD is brought to you by coach Alex Miller, as it's his last day before he leaves us for a few months for a show in Pennsylvania. Good luck, Alex! On a 24:00 clock... 8 minutes to complete: 21-15-9 reps of DB snatch (50/35) Double unders (x2) At…

2018 10 20

Sunday, October 14th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds 10/8 calorie ski or bike 10 push ups 5 scap pull ups 5/5 box pistol squats :30 handstand hold Hero WOD “Schmalls” For time 800m run Then, 2 rounds of 50 burpees 40 pull ups 30 pistols 20 KBS (53/35) 10 handstand push ups Then, 800m…

2018 10 13

Upper East Side

Author: Jenna Tomsko

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A TRAINING EXPERIENCE LIKE NO OTHER

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