EVF Performance | EVF Performance

Welcome to our June Athlete Spot light of the month. We are very excited and proud to announce that this months spot light is Karishma Sanjani How/when did you get involved in CrossFit? What has motivated you to stick with it? Exactly a year ago I got involved in…

2014 06 05

Thursday 6/4/2014 CrossFit Workout of the day

By: EVF Performance 17 Comments

Warm up 800 Meter run Then in 8 mins AMRAP 5 box Jumps 5 wall balls 5 Samson stretches 5 squat Stretches 5 inch worms Training BENCH MARK "KELLY" 5 Rounds 400 meter run 30 Box Jumps (24/20) 30 Wall Balls (20/14) (9/10ft) Scale options Scale # of rounds Scale…

2014 06 04

Wednesday 6/4/2014 CrossFit workout of the day

By: EVF Performance 2 Comments

Warm up 7 Mins 30 Double Unders 5 Strict TTB 5 Groiners 10 Air Squats Hang Clean Prep work Strength/Skill Hang Cleans 3-3-3-3-3 (Increasing ladder) Training 3 Rounds 15 Hang Power Cleans (135/95) 15 Burpees Scale options Scale weight Sub BB w KB's Watch Rich Froning take on Heather Bergeron…

2014 06 03

Tuesday 6/2/2014 Workout of the day

By: EVF Performance 12 Comments

Dynamic Warm up WOD 1 "TABATA Non-Grata" 20 secs work 10 secs rest 8 rounds each Cal Row Sit ups KB Swings (53/35) WOD 2 20 Min AMRAP 200 meter run 10 Plate ground 2 OH (45/25) 10 OH Lunges (same) 10 Weighted Sit ups (same)

2014 06 02

Monday 6/2/2014 CrossFit Workout of the day

By: EVF Performance 18 Comments

Warm up 400 Meter run 3 sets 10 Pass Thru's 10 Over Head Squats 5 Inch Worms 5 Squat Stretches Strength/Skill Over Head Squats 3-3-3-3-3 Training 4 Rounds 3 Min AMRAPS 1 Min Rest 5 Front Squats(155/105) 10 Dead Lifts 15 HR Push Ups Scale options Scale weight Scale reps…

2014 06 01

Sunday 6/1/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 400 Meter run 3 sets 5 Inch Worms 5 Scorpion Stretches 10 Russian KB swings (light) Training Hero WOD "Hansen" Five rounds for time of: 30 KB Swings(70/53) 30 Burpees 30 sit-ups Post time and comments to blog Marine Staff Sgt Daniel Hansen died February 14th in Farah…

2014 05 31

Saturday 5/31/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 10 Mins 200 meter run 10 Air Squats 10 Push ups 5 inch worms 5 Iron Crosses 5 Squat Stretches Workout prep 2-3 sets 5 thrusters (build to working weight) 5 Ring dips Training "Ricky and Lucy take Vegas" In teams of two In a running clock of…

2014 05 30

Friday 5/30/2014 CrossFit workout of the day

By: EVF Performance 0

Warm up 6 Mins 10 plank ups 10 Pass Thru's (PVC) 10 Disloacates 5 Inch worms Strength/Skill Push presses 3-3-3-3-3 Prep 2-3 sets 5 Hang Power CLean and Jerks Build up to working weight Training For time 50 Hang Power Clean and Jerks (115/80) (135/95) Scale options Scale weight Scale…

2014 05 29

Thursday 5/29/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 2 Mins on each side Lax Ball Scapula Barbell mash on Quads In 5 Mins 5 Burpees 5 Spider man Stretches 5 inch worms Strength/Skill Strict HSPU 5 sets of 5 Training 21-18-15-12-9-6-3 Toes to bar Wall balls Dead lifts (205/145) Scale options Scale # reps Scale TTB…

2014 05 28

Wednesday 5/28/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 3 sets 10 Pass Thru's 10 OHS 5 Spider-Man stretches 5 Squat Stretches Snatch warm up and progression Strength/Skill Snatches 3-3-3-3-3 Training "Gravy Train" 10 Min Ladder 1 Hang Power Snatch (115/80) 2 OHS 20 Double Unders 2 HPS 4 OHS 20 Double Unders 4 HPS 8 OHS…

2014 05 27

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