EVF Performance | CrossFit WOD

Welcome to 2019 and our first CrossFit cycle! Here's to a year of new skills, new PRs and lots of fun. To start the week, we’ll still be working on front squats. These will be on the clock, with weights getting progressively heavier throughout the cycle. We’ll be testing a…

2019 01 04

Friday, January 4th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 pass thrus 5 overhead squats 5 Sotts press :15 PVC arch hold :15 PVC hollow hold Strength 12 minute EMOM Snatch x 1 Increase weight every 4 minutes. Conditioning ℅ Crossfit.com 15 minute AMRAP 7 squat snatches (165/110) 14 strict ring dips

2019 01 04

Thursday, Jan. 3 CrossFit Workout of the Day

By: EVF Performance 0

On a 40:00 clock… 20 minutes to complete 4 rounds: 30 wall balls (20/14) 20 KBS (53/35) 10 burpee box jump overs 20 minutes to complete 4 rounds: 30 DB snatches (50/35) 20 push ups 10 calorie ski or bike

2019 01 02

Wednesday, January 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 PVC dislocates 5 scap push ups 5 ring rows :20 active bar hang :20 handstand hold Gymnastics 4 sets for quality Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Conditioning “Tabata Barbell” Tabata deadlift (185/125) Tabata hang…

2019 01 02

Tuesday, Jan. 1 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 5 inchworms w/ push up :30 KB overhead hold 5 PVC v-ups 10 good mornings Strength Strict press: Heavy single Conditioning 5 2-minute rounds of: 15/12 calorie row Max reps toes to bar Rest 2:00 between rounds

2018 12 31

Monday, Dec. 31 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 PVC pass thrus 5 PVC overhead squats 5 push ups 10 lunges 10 hollow rocks Barbell Warm Up 3 rounds: 5 power cleans 5 hang power snatches 5 back squats 5 thrusters 5 front rack lunges Round 1: PVC Round 2: Empty barbell Round 3:…

2018 12 30

Sunday, December 30th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 60 single unders 15 Russian KBS 15 hollow rocks 15 squats 1 wall walk to :20 wall-facing handstand Hero WOD “Nick” 12 rounds for time: 10 DB hang squat cleans (50/35) 6 deficit handstand push ups (5”/3”) U.S. Army Specialist Nicholas P. Steinbacher, 22, of La…

2018 12 29

Saturday, Dec. 29 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two, for time: 30 push jerks (135/95) 40 deadlifts (135/95) 20 pull ups 20 push jerks 60 deadlifts 30 pull ups 10 push jerks 80 deadlifts 40 pull ups

2018 12 28

Friday, Dec. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 250m row 10 scap push ups 10 KB shoulder presses :30 handstand hold at wall 10 ring rows Strength Strict press: 4x2 Heavier than last week’s heavy set, across Conditioning Every 4:00 for 4 rounds: 15 KBS (53/35) 15 handstand push ups 15 hang power snatches…

2018 12 27

Thursday, Dec. 27 EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 2 rounds of 1k row 25 burpee pull ups* *Sub 25 burpees + 25 ring rows Rest 2:00 3 rounds of 500m ski or 30/20 calorie bike 30 weighted step overs Rest 2:00 4 rounds of 60 double unders/120 singles 35 DB ground to overhead Men…

2018 12 26

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Blog

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