EVF Performance | EVF Performance

Wednesday, June 24 CrossFit Workout of the Day

At-home mobility Warm up 3 rounds not for time: 8 KB thrusters 10 ring rows 15 sit-ups Strength Performance: Hip clean Fitness: Hang power cleans Conditioning Performance 12 minute AMRAP: 200m run 5 power clean & jerks (155/105) 2 rounds of “Cindy” (5 pull-ups/10 push-ups/15 squats) Fitness 12 minute AMRAP:…

2015 06 23

Tuesday, June 23 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility 10 minute AMRAP, 21-15-9: Dumbbell ground to overhead Pull-ups/ring rows *200m run after each round Rest 2 minutes 10 minute AMRAP, 15-12-9: KB sdhp Box jump overs/step overs Hand release push-ups Rest 2 minutes 10 minute AMRAP, 12-9-6: Burpees Wall balls *250m row after each round For each…

2015 06 22

Monday, June 22 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility Warm up 3 rounds not for time: 25m KB OH walking lunge 5 strict pull-ups 1:00 front leaning rest Strength Overhead squat 5 reps every 4 minutes for 5 rounds Conditioning Performance 7 minute AMRAP: 7 box jumps (30/24) 7 toes to bar 7 thrusters (115/75) Fitness 7…

2015 06 21

Sunday, June 21 CrossFit Workout of the Day

By: EVF Performance 0

Hero WOD “Wittman” 7 rounds for time: 15 KB swings (53/35) 15 power cleans (95/65) 15 box jumps (24/20)

2015 06 20

Saturday, June 20 CrossFit Workout of the Day

By: EVF Performance 0

Partner AMRAP in 25 minutes: 20 wall balls (20/14) 20 power snatches (95/65) 20 overhead barbell lunges (95/65) 20 sit-ups 20 pull-ups 20 ring dips 20 shoulder to overhead (95/65) At the 5 minute mark, 20 synchronized burpees. At the 10 minute mark, 400m run together. At the 20 minute…

2015 06 19

Friday, June 19 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility (front rack) Warm up 3 rounds not for time: 16 KB snatches (8/arm) 18 reverse lunges 20 hollow rocks Strength 2 clusters + 2 front squats + push press Conditioning Performance 3 rounds for time: 7 overhead squats (115/75) 14 handstand push-ups 21 KB swings (53/35) Fitness 3…

2015 06 18

Thursday, June 18 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility (shoulder capsule) Warm up 3 rounds not for time: 16 KB bent over rows 10 KB push press 15 sit-ups Strength Floor press Performance: 1x5 @ 65%. 1x5 @ 75%, 1x5@85 Fitness: 3x5 Conditioning Performance For time: 50 calorie row 40 box jumps (24/20) 30 toes to bar…

2015 06 17

Wednesday, June 17 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility (shoulder & post-WOD isometrics) Warm up 3 rounds not for time: 10 air squats (toes to wall) 5 strict pull-ups 10 weighted v-ups Strength Back squat Performance: 1x1 @ 93%, 1x2 @ 85%, 1x1 @ 90%, 1x1 @ 93%, 1x3 @ 85% Fitness: 3x5 across Conditioning Performance 8-minute ascending…

2015 06 16

Tuesday, June 16 CrossFit Workout of the Day

By: EVF Performance 0

Welcome to EVF, newbies! At-home mobility (tspine, quads, hips, glutes) 6 minutes to complete 5 rounds of: 10 weighted sit-ups 15 push-ups 20 double unders/40 single unders 2 minutes rest 6 minutes to complete 5 rounds of: 3 manmakers 10 v-ups 20 mountain climbers 2 minutes rest 6 minutes to complete…

2015 06 15

Monday, June 15 CrossFit Workout of the Day

By: EVF Performance 0

We're halfway through June. Keep checking to EVF Performance on Facebook every time you stop in to help kids in need. #sweatangels At-home mobility (hips, t-spine, shoulders) Warm up 500m row then, 3 rounds not for time or 8 minutes: 5 snatch grip good mornings 5 muscle snatch 5 snatch grip…

2015 06 14

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