EVF Performance CrossFit

Friday, February 22nd Crossfit Workout of the Day

Open Workout 19.1 Complete as many rounds as possible in 15 minutes: 19 wall balls 19 calorie row Men: 20# ball to 10' Women: 14# ball to 9' Optional Strength (Post-WOD) Deadlift 80%, 4x5

2019 02 21

Sunday, February 10th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 200m run 5 pass thrus 5 box jumps 10 PVC front squats 10 scap pull ups 10 ring rows Hero WOD “Coe” 10 rounds for time 10 thrusters (95/65) 10 ring push ups US Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the…

2019 02 09

Sunday, February 3rd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 200m row 10 lunges 10 pass thrus 10 hollow rocks 2 wall walks WOD “Maggie” 5 rounds for time 20 handstand push ups 40 pull ups 60 pistols

2019 02 02

Sunday, January 27th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 1 round: 500m row 5 scap pull ups 10 ring rows 5 DB press 10 air squats 5 strict toes to bar Strength 3 sets: 7 dumbbell bench press 5 strict L-pull ups Increase weight each set on the bench press. Conditioning For time 15-12-9 reps of Thrusters…

2019 01 26

Sunday, January 20th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 250m row 5 pass thrus 5 OHS 5 Sotts press 10 push ups 5 strict pull ups 10 hollow rocks 5 arch rocks Skill Muscle ups & kipping pull ups Conditioning “Amanda .45” 13-11-9-7-5 reps of Ring muscle up Squat snatch (135/95)

2019 01 19

Sunday, January 13th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 50 single unders 5 inchworms w/ push up 5 scap pull ups 10 ring rows :30 handstand hold Hero WOD “Wade” Run 1,200m Then, 4 rounds of: 12 strict pull ups 9 strict dips 6 strict handstand push ups Then, run 1,200m RX+ = wear a…

2019 01 12

Sunday, January 6th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 40 single unders 10 goblet squats 8 Cossack squats 10 groiners (5/leg) Strength Cluster 15 minutes to work to a heavy single Conditioning ℅ Crossfit.com 20 minute AMRAP 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: 95# Women: 65#

2019 01 05

New cycle starts Jan. 7

By: Jenna Tomsko 0

Welcome to 2019 and our first CrossFit cycle! Here's to a year of new skills, new PRs and lots of fun. To start the week, we’ll still be working on front squats. These will be on the clock, with weights getting progressively heavier throughout the cycle. We’ll be testing a…

2019 01 04

Friday, January 4th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 10 pass thrus 5 overhead squats 5 Sotts press :15 PVC arch hold :15 PVC hollow hold Strength 12 minute EMOM Snatch x 1 Increase weight every 4 minutes. Conditioning ℅ Crossfit.com 15 minute AMRAP 7 squat snatches (165/110) 14 strict ring dips

2019 01 04

Wednesday, January 2nd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 5 PVC dislocates 5 scap push ups 5 ring rows :20 active bar hang :20 handstand hold Gymnastics 4 sets for quality Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Conditioning “Tabata Barbell” Tabata deadlift (185/125) Tabata hang…

2019 01 02

Upper East Side

Author: Jenna Tomsko

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