EVF Performance | CrossFit WOD

Wednesday, July 18 CrossFit Workout of the Day

Warm Up 2 rounds: 10 box jumps 10 push ups :30 handstand hold 10 DB presses Strength Push press 15 minutes to find a 1RM Conditioning 4 rounds for time: 14 front rack lunges (135/95) 200m run 7 handstand push ups

2018 07 17

Tuesday, July 17 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 5 minutes: 10 banded side steps 10 walking lunges 10 glute bridges Banded hip stretches Strength Back squat 70%, 4x6 Conditioning 3 minute max calorie row Rest 1:00 3 minute AMRAP 5 DB thrusters (50/35) 10 box jumps (24/20) Rest 1:00 3 minute max calorie row Rest 1:00…

2018 07 16

Monday, July 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 8 groiners 8 squats* 8 good mornings 4/4 single-arm kb press *RD 1 - air squats RD 2 - goblet squats RD 3 - front squats Strength Clean pull + hang clean: 4 x (1+2) Clean pull: 3x3 Increase weight each set. Conditioning For time: 21…

2018 07 15

Sunday, July 15th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 8 minutes: 200m run 10 Samson lunges 10 jump squats 10 hollow rocks :20 handstand hold Hero WOD "Blake" 4 rounds for time: 100' overhead walking lunge (45/35 plate) 30 box jumps (24/20) 20 wall balls (20/14) 10 handstand push ups U.S. Navy Senior Chief Cryptologic Technician David…

2018 07 14

Saturday, July 14 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time 20 snatch complex (135/95)* 400m run, together 10 rounds of “Cindy”** 400m run, together 40 DB box step overs (50/35) 400m run, together 20 snatch complex *1 power snatch + 1 hang squat snatch + 1 OHS ** 5 pull ups + 10 push…

2018 07 13

New cycle kicks off Monday, July 16

By: EVF Performance 0

Our new cycle kicks off next Monday, July 16! Read all about what to expect during the next eight weeks. Mondays will focus on clean technique. We’ll work with complexes, practice lifting under fatigue, and also hit some clean accessory work, including pulls and deadlifts. Some weeks will also include…

2018 07 13

Friday, July 13 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 50 single unders 10 glute bridges 10 bird dogs 10 hollow rocks 5/5 single arm KB Sotts press Workout Prep 3 rounds, building in weight: 4 deadlift 4 hang power cleans 4 push jerks WOD For time @ 155/105 1 round of... 100 double unders 16…

2018 07 12

Thursday, July 12 Workout of the Day

By: EVF Performance 0

7 minute AMRAP 1k row Max reps double KB clean & jerks Rest 2 minutes 7 minute AMRAP 20 DB burpee step ups Max reps manmakers Rest 2 minutes 7 minute AMRAP 40 calorie ski/bike Max reps DB snatches Rest 2 minutes 7 minute AMRAP 800m run Max reps wall…

2018 07 11

Wednesday, July 11 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 dislocates 5 OHS 5 drop snatch 5 tall snatch 5 Sotts press Strength Snatch: 1RM Conditioning “Nicole” 20 minute AMRAP 400m run Max pull ups OR “Nicollette” 20 minute AMRAP 400m run 15 pull ups

2018 07 10

Tuesday, July 10 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 400m run/500m row/1k bike Coach’s choice of hip & ankle mobility Strength Back squat: 1RM Conditioning 2k row test

2018 07 09

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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