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Saturday, Dec. 17 CrossFit Workout of the Day

“The 12 Days of Christmas,” partner-style 1 bear complex 2 power snatches 3 handstand push ups 4 KBS (70/53) 5 overhead squats 6 burpees over bar 7 pull ups 8 shoulder to overhead 9 hang power cleans 10 front rack lunges 11 wall balls 12 calorie row RX+: 135/95 RX:…

2016 12 16

Friday, Dec. 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 glute bridges 10 air squats 10 supermans Strength Sumo deadlift 5x5 Conditioning 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of kettlebell snatches (53/35) Rest 30 seconds Score is total reps

2016 12 15

Thursday, Dec. 15 Workout of the Day

By: EVF Performance 0

8 minute max distance row Rest 1 minute 8 minute AMRAP 30 elevated sit ups 20 box jumps 10 overhead lunges Rest 1 minute 8 minute AMRAP 20 DB ground to overhead 20 Russian twists 30 double unders/60 single unders Rest 1 minute 8 minute AMRAP 200m run 20 KB…

2016 12 14

Wednesday, Dec. 14 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 5 minutes: 5 walkouts w/ push up 5 strict toes to bar 10 hollow rocks Skill Handstand work 10 minute EMOM: Level 1: 30-45 second handstand hold Level 2: 3 negatives or 3-5 strict hspu Level 3: 5 deficit hspu Conditioning With a continuously running clock complete 5…

2016 12 13

Tuesday, Dec. 13 CrossFit Workout of the Day

By: EVF Performance 0

Today we celebrate the sacrifice of Victoria Soto, a teacher who gave her life to protect her students during the Sandy Hook shooting. Warm up Coach’s choice Conditioning Sandy Hook Anniversary Hero WOD “Victoria” 5 rounds for time: 10 thrusters (95/65) 14 box jumps (24/20) 12 sumo deadlift high pull…

2016 12 12

Monday, Dec. 12 CrossFit Workout of the Day

By: EVF Performance 0

Deload week 1 is upon us! Take the next two weeks to recover from testing week and get your body (and mind) ready for a new year of training. Warm up 3 rounds: 10 good mornings 5 scap pull ups 10 push ups Strength Accessory 4 sets: 12 barbell lunges…

2016 12 11

Sunday, Dec. 11 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 10 hollow rocks 10 supermans 10 scap pull ups 10 ring rows 5 scorpions Skill Kipping pull up/toes to bar progression Conditioning Performance Mainsite Workout 11/8/16 15 minute AMRAP: 4 bar muscle ups 6 dumbbell Turkish get-ups (40/20) 8 ring push ups Fitness 15 minute AMRAP:…

2016 12 10

Saturday, Dec. 10 CrossFit Workout of the Day

By: EVF Performance 0

Team Hero WOD In 35 minutes Part 1: “343” 100 deadlifts (145/115) 100 power cleans (95/65) 100 ground to overhead (65/35) 43 burpees Part 2: AMRAP in remaining time “Danny” 30 box jumps (24/20) 20 push press (115/75) 30 pull ups Split reps however you choose.

2016 12 09

Friday, Dec. 9 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=K9vu81ltPE0[/embed] Mobility: An entire snatch warm up routine to get you set for 1RM on the snatch today! Warm up 2 rounds: 3 segment snatch pulls 3 muscle snatches 3 OHS 3 tall snatches 3 hang power snatches 3 snatches Strength Snatch: 1 rep max Conditioning Performance “Karen” 150 wall…

2016 12 08

Thursday, Dec. 8 Workout of the Day

By: EVF Performance 0

Mobility: A lot of us are not mobile enough, but what happens if you're hyper mobile? You may find yourself struggling with instability more than anything else if you fall into this hyper mobile category. Tabata Times explains what hyper mobility is and how you can approach it. 18 minute…

2016 12 07

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter