EVF Performance CrossFit

Thursday, August 22nd EVF 360 Workout of the Day

16 minute AMRAP 60 double unders/120 singles 400m run 5 DB power cleans (50/35) 5 DB hang squat cleans 5 DB squat cleans Rest 3:00 16 minute AMRAP 30 KBS (53/35) 250m row 5 plank rows w/ push up (35/20) 5 devil press 5 manmakers

2019 08 21

Wednesday, August 21st Crossfit Workout of the Day

By: Jenna Tomsko 0

Elbow and shoulder position in the snatch setup is crucial for a successful third pull. Greg Everett of Catalyst Athletics breaks down the importance of a slight internal rotation of the shoulders and how this will ultimately lead to a more successful lift. [embed]https://www.youtube.com/watch?v=3gGxpRRBdXc[/embed] Warm Up 2 rounds: 10 superman…

2019 08 20

Tuesday, August 20th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 50 jump rope 10 scap push ups 10 pass thrus 5 inchworms w/ push up 10 DB Z presses Strength Strict press 75%x5 80%x3 85%x3* *After your third rep at 85%, go immediately into a push press for max reps at that weight. Conditioning 5 rounds…

2019 08 19

Monday, August 19th Crossfit Workout of the Day

By: Jenna Tomsko 0

In general, Crossfitters are squatting in some way or another three to four times a week. One of the most common areas of nagging pain associated with squatting is in the groin and adductors. The Copenhagen adductor exercise is one of the best ways to manage pain and build strength…

2019 08 18

Sunday, August 18th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 superman pass thrus 5 drop snatches 5 Sotts press 5 scorpions 5/5 thoracic rotations Strength Overhead squat 5x2 Across or ascending Conditioning Open Workout 15.3 14 minute AMRAP 7 ring muscle ups 50 wall balls (20/14) 100 double unders

2019 08 17

Saturday, August 17th Crossfit Workout of the Day

By: Jenna Tomsko 0

In teams of two, for time: 10 rounds of 10 pistols 5 deadlifts (315/205) Rest 1:00 10 rounds of 10 lateral burpees over bar 5 squat clean thrusters (135/95) Rest 1:00 10 rounds of 10 box jumps (24/20) 5 overhead squats (115/80) Partners will alternate rounds throughout.

2019 08 16

Friday, August 16th Crossfit Workout of the Day

By: Jenna Tomsko 0

Struggling with kipping chest to bar pull ups and muscle ups? You might be missing a crucial part of the movement - hip extension. Here are a few drills from WODprep to help you find that elusive hip pop. [embed]https://www.youtube.com/watch?v=dbQFeM3nvDA[/embed] Warm Up 7 minutes: 10 squats :30/side banded front rack…

2019 08 15

Thursday, August 15th EVF 360 Workout of the Day

By: Jenna Tomsko 0

40 minutes to complete: 30-20-10 reps of Calorie row Toes to bar/hanging knee raises Rest 2:00 3 rounds: 10 pull ups/ring rows 100 double unders/200 singles 10 DB snatches (50/35) 10 single-arm DB hang clean & jerks (50/35, 5/arm) Rest 2:00 30-20-10 reps of Burpees Single-arm KB overhead squats (44/26)

2019 08 14

Wednesday, August 14th Crossfit Workout of the Day

By: Jenna Tomsko 0

Did you know there are actually three parts to the snatch pull? Watch as we break down each segment of the pull - first, second, and third in this video with Coach Carissa. [embed]https://www.youtube.com/watch?v=bbnNg2NFE10[/embed] Warm Up 2 rounds: 5 knees to feet jumps 10 OHS 5 pass thrus 10 supermans…

2019 08 13

Tuesday, August 13th Crossfit Workout of the Day

By: Jenna Tomsko 0

Time to focus and really work on those double unders before the Open starts in October. Here are a few great tips from WODprep to use as you're working on this frustrating (and often painful) skill! [embed]https://www.youtube.com/watch?v=wdyaA8PIQos[/embed] Warm Up 7 minutes: 200m ski 5 inchworms 10 walking lunges 10 DB…

2019 08 12

Upper East Side

Author: Jenna Tomsko

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