EVF Performance | EVF Performance

Saturday, Sept. 30 CrossFit Workout of the Day

Suggested donation: $20 to Americares In teams of 2, complete for time: “Harvey” 130 wall balls (20/14) 65 power snatches (115/75) 83 calorie row Rest 3 minutes “Irma” 185 double unders 63 deadlifts (225/155) 102 bar-facing burpees Hurricane Harvey had winds of up to 130 mph and caused over $65…

2017 09 29

Friday, Sept. 29 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Fix your front rack with these 5 tips — even if you improve at just one part of your front rack, your squats & cleans will thank you. Warm up 6 minutes: 5 squat stretches 5 scorpion stretches 10 PVC thrusters :20 hollow hold Strength Part A Every :90…

2017 09 28

Thursday, Sept. 28 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=GSrKsSsf6So&feature=youtu.be&utm_source=Mobility%7CWod&utm_campaign=688e2e5ba2-EMAIL_CAMPAIGN_2017_09_21&utm_medium=email&utm_term=0_e9105748a3-688e2e5ba2-79533925&mc_cid=688e2e5ba2&mc_eid=591b2d7842[/embed] Mobility: Perfect for rest day, pre-wod, post-wod or just hanging out watching TV! This hip complex is so easy to do and really something you work to get better at while mobilizing your hips and lower back. 21-15-9 reps of: DB front squats Burpees Pull ups or ring rows…

2017 09 27

Wednesday, Sept. 27 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=VN12Dtk90qg[/embed] Mobility: Did you know that just by opening up your hips pre-wod, you can improve your deadlift by 40 pounds? Betcha didn't know that one. Warm up 400m run Then, 3 rounds: 8 banded good mornings 8 walking lunges w/ PVC pass thru :20 arch hold Strength Superset Deadlift:…

2017 09 26

Tuesday, Sept. 26 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=7InU0pYC2Uw[/embed] Mobility: Quick little snatch routine to get your body ready for that overheard position. Mobilize correctly and you'll own that weight! Warm up 2 rounds: 10 PVC dislocates 10 snatch grip RDLs 5 OHS 5 drop snatches 5 duck walks Strength A. Hang snatch: 3x3 Heavier than last week,…

2017 09 25

Monday, Sept. 25 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Mobilizations and stretching should be done before and after exercise. Take a look through some of these for pre/post squats. Warm up 6 minutes: 5 squat stretches 10 alternating groiners 10 banded side steps 10 PVC v-ups Strength Back squat: 4x5 Increase 5-10# from last week. If this is your…

2017 09 24

Sunday, September 24th Crossfit Workout of the Day

By: EVF Performance 0

Hero WOD "Loredo" 6 rounds for time 24 squats 24 push ups 24 walking lunges 400m run RX+ = 20#/14# vest U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort…

2017 09 23

Saturday, Sept. 23 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 28-minute AMRAP 5-10-15-20… Burpee box jump overs (24/20) Handstand push ups Wall balls (20/14) Hang power cleans (135/95) Split reps however you choose.

2017 09 22

Friday, Sept. 22 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=98WdBPPohPM[/embed] Mobility: Quick little video on how to fix your front rack, especially if you're one who tends to sag (elbows down) in the front squat. Warm up 6 minutes: 10 PVC dislocates 5 scorpion stretches 10 PVC front squats 10 kip swings Strength Part A Every :90 for 8…

2017 09 21

Thursday, Sept. 21 Workout of the Day

By: EVF Performance 0

Mobility: A common complaint among folks is tight hips — caused primarily from sitting for long periods of time, poor posture and text neck. Enter: 12 hip opening yoga poses. You can do these anywhere and it doesn't require any equipment! 40 minutes to complete: 1000m run 50 plate overhead…

2017 09 20

Upper East Side

Author: EVF Performance

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter