EVF Performance | EVF Performance

Have you ever seen such a big smile from someone doing a Bear Crawl? These kids energy is contagious. Coach Matt has been keeping groups of devoted kids busy on Monday and Wednesday afternoons after school. (Saturday afternoons now, too). They do all sorts of strength and conditioning drills including…

2014 01 12

Monday 1/13/2014 CrossFit Workout of the Day

By: EVF Performance 2 Comments

Warm up 2 sets of 30 secs each High Knees Sonics Push ups Air Squats Modified Groiners Iron cross Strength/Skill In 15 Mins build to a heavy set of 8 Thrusters 8-8-8 Training (Met-Con) "Open workout 12.5" Complete as many reps as possible in 7 minutes of the following rep…

2014 01 12

Sunday 1/12/2014 WOD

By: EVF Performance 0

Warm up 3 sets 30 secs each Inch worms High Knees Plank Modified Groiners Ice skaters Workout prep Deadlifts 2-3 sets of 5-7 reps Build up to work out weight Training (Met -Con) 5 Rounds 10 Dead lifts (225/155) 400 Meter run Scale weight on Deadlifts Scale distance on…

2014 01 11

Saturday 1/11/2014 WOD

By: EVF Performance 3 Comments

Warm up 3 sets 1 Min Each High knees Walk outs Jump squats Plank Plyo lateral hops Training (Met-Con) "The Saturday Massacre at the Ball" In teams of two complete the following for time 3 Rounds 100 Wall Balls (20/14) (10ft/9ft) 50 pull ups 1000 Meter row Only one partner…

2014 01 10

Friday 1/10/2014 WOD

By: EVF Performance 3 Comments

Warm up 2 sets of 1 Min Each Double Unders Air Squats Planks to push ups Strict pull ups/ Ring Rows Strength/Skill 10 Min Snatch ladder 6@75/45 6@95/65 6@ 115/80 6@135/95 Training (Met-con) 20 Min Time Cap "Air Force" 20 Thrusters (95/65) 20 Sumo Dead lift High Pulls 20 Push…

2014 01 09

Thursday 1/9/2014 WOD

By: EVF Performance 4 Comments

Warm up 2 sets of 1 Min Each Double Unders Air Squats Planks to push ups Strict pull ups/ Ring Rows Strength/Skill Floor press 8-8-8-8 Training (Met-Con) "Annie's having a bad day" 4 Rounds 40 Double Unders 20 Ab Mat Sit ups (45/25) 10 Ring Dips Scale NO SINGLES! Do…

2014 01 08

Wed 1/8/2014 WOD

By: EVF Performance 4 Comments

Warm up 2sets of 1 Min Each Double Unders Air Squats Strict pull ups Planks to push ups Strength/Skill 8 Min EMOTM ODD Min 5 HSPU Even 10 Chest to bar pull ups Scale's will be listed in class Training (Met-Con) "Good golly Miss Molly" 5 Rounds 3 Min AMRAP…

2014 01 07

Tuesday 1/7/2014 WOD

By: EVF Performance 1 Comment

Warm up 2sets of 1 Min Each Double Unders Air Squats Inverted rows Planks to push ups Strength/Skill Back Squats 10-5-5-5-10 Training (Met-Con) 20 Min AMRAP "Tag me bro" In teams of 2 Do as many rounds as possible of 10 Toes to Bar 20 Burpees Partner A will complete…

2014 01 06

Monday 1/6/2014 WOD

By: EVF Performance 3 Comments

Warm up 2sets of 1 Min Each Double Unders Air Squats Barbell pull ups Planks to push ups Strength/Skill Push Press 5-3-3-3-3 Take 20 Mins to work up to a new 3RM Training (Met-con) 6 rounds AMRAP in 90 secs Rest 90 secs 9 KB Swings (53/35) (70/53) 9 Box…

2014 01 05

Sunday 1/5/2014 WOD

By: EVF Performance 0

Warm up W a PVC pipe 3 sets of 10 Pass Throughs 10 muscle snatches 10 over Head squats 10 Duck walks 10 Sots presses 10 Snatch Balance 10 Hang Snatches Strength/Skill Snatch EMOTM for 7 Mins 5 Hang Power Snatches @70% of 1 RM or (95/65) Training (Met-Con) "Spicey…

2014 01 04

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