EVF Performance | EVF Performance

Monday 6/24/2013 WOD

warm up 200 Meter ski / Row Dynamic Stretches w empty barbell 5 Jerks dynamic stretches 5 Jerks Strength Floor Press 3-3-3-3-3 60%-70%-75%-80%-85% Training "look what you did you little JERK" Level 2 (advance) 3mins Max Jerks (115/85) 3mins Max Cals on rower 1 min rest 2…

2013 06 23

Sunday 6/23/2013 Main Site WOD

By: EVF Performance 0

Warm up Coach Jenna's choice Skill HSPU Workout prep 3 sets of the following 5 Dead lifts (build up to working weight 10 air squats 2 HSPU Training Main-site Workout Courtesy of CrossFIt.com chosen by Coach Jenna Level 1 5rounds for time: 7 deadlifts (275/185) 30 squats…

2013 06 22

Saturday 6/22/2013 WOD “Battle of the Genders”

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Warm up 400 meter run w Med ball 20 Partner Med ball squat and toss 20 Partner Med Ball hold Squat position and toss 20 Partner Med Ball sit and toss Training Partner WOD "Battle of the Genders" Team Guys 20lb ball Team Ladies 14lb ball scale accordingly …

2013 06 21

Friday 6/21/2013 WOD

By: EVF Performance 2 Comments

Warm up plank 1 min Groiners 1 min Mountain Climbers 1 min Mobilty coaches Choice Strength/Skill Level 2 Cleans 3-3-3-3-3-3 50%-60%-70%-80%-85%-90% touch and go floor the floor level 1 hang cleans 3-3-3-3-3-3 touch and go build up to a challenging 3reps work on technique and speed Training…

2013 06 20

Thursday 6/18/2013 WOD

By: EVF Performance 4 Comments

Warm up Mobility Coaches Choice Jump rope 3 Mins Double Under Practice 3 Mins Strength Front Squat Level 2 (Advance) 10-10-10-10-10 Level 1 (Novice) 5-5-5-5-5 Training Complete the following for time Level 2 (advance) 20 Double Unders 15 pull ups 5 Wall walks 40 Double Unders 15…

2013 06 19

Wednesday WOD 6/19/2013 13.1 Open WOD

By: EVF Performance 6 Comments

Warm up Junk Yard Dogs Burgener Warm up Snatch Balance 10 Five Point Burpees Snatch Prep Work take 15 mins to practice the Snatch from the hang position (top of the knee) Practice getting underneath the bar. 3-3-3-3-3 WORKOUT 13.1 MEN - includes Masters Men up to 54 years…

2013 06 18

Tuesday 6/18/2013 WOD

By: EVF Performance 0

Warm up 2 mins each leg Foam roll Quads, hips, IT bands 2 mins each Scapula LAX Ball 2 mins each shoulder traction with Bands WOD 1 1 Minute Plank 1 minute High Knees 1 min Wall Balls (20/14) score total number of wall balls 3 min…

2013 06 17

Monday 6/17/2013 WOD

By: EVF Performance 3 Comments

Warm up mobility coaches choice Strength Push Press 5-5-5-5-5 super set with 60 seconds Squat holds Training 3 rounds for time 12 push presses (95/55 24 ab mat weighted sit ups 48 air squats

2013 06 16

Sunday 6/16/2013 WOD Mainsite Sundays

By: EVF Performance 0

We hope everyone is having an amazing weekend! This has been an awesome week for our community. We had our 1 year anniversary and had a great turnout. Thank you to everyone who came. It was an awesome time, lots of great food, icy cold beverages and amazing people.…

2013 06 15

Saturday 6/15/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches Choice Tabata Air Squats 8x20 secs on 10 sec rest Kipping Practice Training: Partner WOD 1 4 Mins Max Pullups 1 Min rest 4 mins Max Push ups 1 min rest 4 Mins Max Meters Ski One partner works at a time. Count total…

2013 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