EVF Performance | CrossFit WOD

Wednesday, Dec. 5 CrossFit Workout of the Day

Warm Up 2 rounds: 10 pass thrus 10 overhead squats 5 Sotts press 2 rounds w/ PVC or empty bar: 3 snatch deadlifts 3 snatch high pulls 3 behind neck presses 3 pressing snatch balance 3 snatch balance 3 snatches Strength/Skill Snatch: 4x2 Work up to working weight for workout…

2018 12 04

Tuesday, Dec. 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 500m row 10 walking lunges 10 reverse grip PVC pass thrus 5 scap pull ups + 3 strict pull ups 2 wall walks Workout “Candy” 5 rounds for time: 20 pull ups 40 push ups 60 squats

2018 12 03

Monday, Dec. 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 goblet Cossack squats 10 single-leg deadlifts (5/leg) 10 banded side steps Strength Front squat: 4x3 Increase weight from last week. Conditioning 12 minute AMRAP: 500m row 10 KBS (70/53) 10 med ball sit ups (20/14) 10 single-arm DB hang clean & press (50/35; 5/arm)

2018 12 02

Sunday, December 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 1:00 jump rope Squat hold w/ 6 thoracic rotations 10 goblet squats 10 banded good mornings Strength Hang clean 5x1 Work to moderate single. Conditioning 5 rounds for time 15 hang squat cleans (135/95) 30 push ups

2018 12 01

Saturday, Dec. 1 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD 4 rounds for time: 12 / 12 overhead squats (135/95) 12 / 12 ring dips 8 / 8 med ball sit ups (20/14) 8 / 8 strict pull ups 15 / 15 wall balls (20/14) 15 / 15 deadlifts (135/95) First athlete completes their reps before the second…

2018 11 30

Friday, Nov. 30 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 elbow rotations 5/5 single-arm bottom up KB press 10 Russian KBS 10 push ups Strength Strict press: 3x8 Increase weight each set Conditioning For time: 30 toes to bar 40 DB snatches (50/35) 50 DB box step overs (50/35) 40 DB snatches 30 toes to…

2018 11 29

Thursday, Nov. 29 EVF 360 Workout of the Day

By: EVF Performance 0

18 minute AMRAP: 50 DB thrusters 40 DB snatches 30 shoulder press (strict) 20 KBS 10 plank rows w/ push up Rest 3 minutes 18 minute AMRAP: 25 box jumps 25 push ups 25 pull ups/ring rows Men RX: 40# DBs, 70# KB Women RX: 25# DBs, 53# KB

2018 11 28

Wednesday, Nov. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: :30 squat stretch 10 pass thrus 10 jump squats 10 alternating groiners 10 scap pull ups Strength Hang power snatch: 4x3 Across or ascending Conditioning 3 rounds for time: 21 push ups 15 hang squat snatches (75/55) 9 C2B pull ups

2018 11 27

Tuesday, Nov. 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 2 wall walks 10 RDLs 10 push ups 5 pass thrus 5 OHS Skill Handstand push ups Workout 3 rounds for max reps :45 power cleans (155/105) :15 rest :45 handstand push ups :15 rest :30 power cleans :30 seconds rest :30 handstand push ups :30…

2018 11 26

Monday, Nov. 26 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 1:00 single unders 10 hollow rocks 10 banded good mornings 10 goblet squats KB ankle stretch, 1:00/side Strength Front squat: 4x5 Build each set and try to end heavier than last week. Conditioning 12 minute AMRAP 3-6-9-12… KBS (70/53) Burpee box jump (24/20) *25 double unders…

2018 11 25

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter