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Monday, August 15 CrossFit Workout of the Day

Warm up 7 minutes: 10 squats 10 supermans 10 good mornings 30 second L-sit or plank hold Strength 5 sets: 10 good mornings 5-7 strict/weighted pull ups 10 KB front rack step ups Conditioning 10 minute AMRAP: 50 double unders 10 back squats (135/95)

2016 08 14

Sunday, August 14 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 30 second handstand hold 5 walkouts w/ push up 10 jump squats 30 second plank hold Conditioning Hero WOD “Bulger” 10 rounds for time: 150m run 7 C2B pull ups 7 front squats (135/95) 7 handstand push ups

2016 08 13

Saturday, August 13 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 3, for time: 100 power snatches (95/65) 400m run, together 100 box jumps (24/20) 750m row (250m each) 100 hang power cleans (95/65) 400m run, together 100 burpees over bar 750m row (250m each) 100 deadlifts (205/135) 400m run, together

2016 08 12

Friday, August 12 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Get your PR on with these friendly reminders of how to mobilize that front rack position. Warm up 7 minutes: 10 single-leg glute bridges 10 jump squats 10 alternating spidermans 10 hollow rocks Strength Front squat: 1RM Conditioning Performance “Angie” For time: 100 pull ups 100 push ups 100…

2016 08 11

Thursday, August 11 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: A great way to make your jerk PR easier today will be to mobilize. Warm up 2 rounds: 10 pass thrus 10 good mornings 10 narrow-grip OHS Then, 2 rounds w/ barbell: 5 push press 5 behind neck jerks 5 press in split Strength Jerk: 1RM Conditioning Performance/Fitness "Christine"…

2016 08 10

Wednesday, August 10 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: PR your snatch with this quick mobility sequence that will target all the major muscles needed to get deeper faster and punch that bar up. Warm up 3 rounds: 3 snatch high pull 3 muscle snatch 3 snatch push press 3 OHS 3 tall snatch 1 round w/ PVC,…

2016 08 09

Tuesday, August 9 Workout of the Day

By: EVF Performance 0

Mobility: Poor posture is exhausting and dangerous to our health and to our lifts. Find out what you can do to improve the slouch. 12 minute EMOM Minute 1 - 15/12 calorie row Minute 2 - 12 burpees Minute 3 - 40 double unders/80 singles Minute 4 - 20 hollow…

2016 08 08

Monday, August 8 CrossFit Workout of the Day

By: EVF Performance 0

Testing week is here. Time to put the last two months of work to the test and earn some PRs. Remember to get adequate food, water and sleep to fuel your training this week. Good luck! Warm up 8 minutes: 10 air squats 15 hollow rocks 10 lateral band walks…

2016 08 07

Sunday, August 7 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman stretches 5 squat stretches 10 supermans Then, 3 rounds: 3 muscle cleans 3 front squats 3 hang power cleans 3 cleans Conditioning Hero WOD “Ship” 9 rounds for time 7 squat cleans (185/125) 8 burpee box jumps (36/30)

2016 08 06

Saturday, August 6 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 8 rounds, alternating: 3 power cleans (135/95) 6 push ups 9 squats Then: 50 calorie row Then, 6 rounds, alternating: 2 ring muscle ups* 4 handstand push ups 8 KBS (70/53) Then: 50 calorie row Then, 8 rounds, alternating: 8 wall balls (20/14) 25…

2016 08 05

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

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter