EVF Performance | CrossFit WOD

Sunday, November 25th Crossfit Workout of the Day

Warm Up 2 rounds: 10 scap push ups :15 top dip support hold + :10 bottom dip hold 10 band pull aparts 5 Turkish sit ups/arm Strength 8 minutes to find a 1RM weighted ring dip 10 minutes to find a heavy single bench press 10 minutes to find a…

2018 11 24

Saturday, Nov. 24 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds, 45 seconds each DB front squats Good mornings Pass thrus Jump rope Inchworms to push up Hero WOD “Santiago” 7 rounds for time: 18 DB hang squat cleans (35/25) 18 pull ups 10 power cleans (135/95) 10 handstand push ups U.S. Army Sergeant Anibal Santiago, 37,…

2018 11 23

Friday, Nov. 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 band pull aparts 10 push ups 10 Russian KBS 10 DB strict press Workout For time, 21-15-9 reps of: Deadlift (135/95) Shoulder to overhead (135/95) Rest 3:00 15-12-9 reps of: Deadlift (155/105) Shoulder to overhead (155/105) Rest 3:00 12-9-6 reps of: Deadlift (185/125) Shoulder to…

2018 11 22

Thursday, Nov. 22 CrossFit Workout of the Day

By: EVF Performance 0

Happy Thanksgiving! Warm Up 7 minutes: 10 banded good mornings 5 burpees 10 med ball squats 5 scap push ups 5 strict pull ups Partner Workout In teams of two, for time: Appetizer 100 calorie row 70 calorie ski or bike 60 burpee pull ups Main Course 2 rounds: 40…

2018 11 21

Wednesday, Nov. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 200m run/row 10 jump squats 10 KB sumo deadlifts 10 pass thrus Strength/Skill Snatch grip deadlifts: 4x5 Use 100-120% of your 1RM snatch. Conditioning Every 6 minutes for 3 rounds: 750m row 15 power snatches (75/55) 10 box jumps (30/24)

2018 11 20

Athlete of the Month: Julie

By: EVF Performance 0

How/when did you get involved in CrossFit? My husband joined EVF three years ago. He realized CrossFit would appeal to my dormant psycho-competitive tendencies from being a collegiate athlete. When I graduated from Radiology school two years ago, he gave me an On-Ramp membership package as my graduation gift and,…

2018 11 20

Tuesday, Nov. 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 glute bridges 5 inchworms + push up 10 walking lunge w/ pass thru 5 good mornings Skill Muscle up clinic Workout 12 minute EMOM: Minute 1 - 8 power cleans (155/105) Minute 2 - 3 ring muscle ups Rest 4:00 12 minute EMOM: Minute 1…

2018 11 19

Monday, Nov. 19 CrossFit Workout of the Day

By: EVF Performance 0

Congrats to all on the PRs this past testing week, small and large. This past cycle was long and grueling and you all worked through it and made some PR’s mentally and physically along the way. Here's what to expect from the next four weeks of programming: Monday - Front…

2018 11 18

Sunday, November 18th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 250m row 10 good mornings 10 push ups 10 birddogs :30 hollow hold Strength Deadlift 5-5-3-3-3-1-1-1-1 Increase weight each set. Conditioning “Annie” 50-40-30-20-10 reps of Double unders Abmat sit ups

2018 11 17

Saturday, Nov. 17 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 36 minute EMOM Minute 1 - 10 bar-facing burpees + 5 power snatches (95/65) Minute 2 - 10 toes to bar + 10 thrusters (95/65) Minute 3 - 10 push ups + 8 hang squat cleans (95/65) Sequence is as follows: Partner 1 does 10 burpees,…

2018 11 16

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter