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Tuesday, Sept. 12 CrossFit Workout of the Day

Mobility: A great resource for mobility ideas come from the CF OG, Kelly Starrett. Warm up 3 rounds: 10 good mornings 5 hang muscle snatches 10 walking lunges w/ PVC pass thru Strength Snatch grip deadlift: 4x5 Conditioning Every 8 minutes for 24 minutes: 400m run 15 burpee box jump…

2017 09 11

Monday, Sept. 11 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Deload week is a great way to wind down from a tough cycle and ramp up to a new one. If one of your goals is to improve your mobility, check out Smashwerx's YouTube channel for everything you need. Conditioning Hero WOD “343″ In honor of the 343 firefighters…

2017 09 10

Sunday, September 10th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 400m run Then, 2 rounds of: 10 PVC pass-thrus 10 good mornings 10 burpees WOD c/o Crossfit.com 4 rounds for time 25 push press (95/65) 50 calorie row 100 double unders

2017 09 09

Saturday, Sept. 9 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two: 12 minute AMRAP 5 box jumps 7 DB snatches 9 front squats (135/95) Partners alternate rounds Rest 2 minutes, Then for time: 50 toes to bar 400m run, together 30 power snatches (135/95) 20 bar muscle ups* *20 C2B pull ups + 20 dips

2017 09 08

Friday, Sept. 8 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Here are 3 quick and easy mobilizations to get you PR'ing today. Warm up 2 rounds: 5 dislocates 5 scorpion stretches 10 alternating groiners 5 PVC front squats 2 rounds: 3 clean deadlifts 3 clean pulls 3 high hang muscle cleans 3 hang power cleans 3 cleans 3 push…

2017 09 07

Thursday, Sept. 7 Workout of the Day

By: EVF Performance 0

Mobility: Sitting for long periods of time shortens muscles, weakens them and leads to a number of injuries. One of those muscles impacted by too much sitting is the QL (quadratus lumborum). Here are a few ways to roll out and stretch the QL for better performance and injury prevention.…

2017 09 06

Wednesday, Sept. 6 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Be sure to mobilize those hips prior to going big today on the 1RM. Follow the mobs in this article to help open things up and get you squatting deep. Warm up 6 minutes: 10 air squats 10 alternating groiners 10 banded side steps Strength Back squat: 1RM Conditioning…

2017 09 05

Tuesday, Sept. 5 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=Z9TbWbTGxYM[/embed] Mobility: Snatching and rowing tests today. The mobilizations in the video will no doubt prepare you for the receiving position in the snatch and get the body prepared for the 1k test. Warm up 3 rounds w/ PVC: 10 pass thrus 5 OHS 5 tall muscle snatches 5 Sotts…

2017 09 04

Sunday, September 3rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 scap push ups :30 overhead KB hold :30 hollow hold 10 dumbbell high pulls (5/arm) WOD For time 40-30-20-10 reps of Dumbbell snatches, alternating (50/35) AbMat sit ups Every 3 minutes, perform 1 round of "Cindy:" 5 pull ups + 10 push ups + 15…

2017 09 02

Saturday, September 2 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 15- minute AMRAP Partner 1: 500m row Partner 2: AMRAP 10 hang squat cleans (115/75) 10 ring dips Rest 2 minutes 15-minute AMRAP Partner 1: 400m run Partner 2: AMRAP 10 overhead lunges (95/65) 10 burpee pull ups

2017 09 01

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter