EVF Performance | CrossFit WOD

Tuesday, Feb. 6 CrossFit Workout of the Day

Warm up 2 rounds: 10 calorie row 10 wall squats 5/5 KB shoulder press 5 inchworms to push up Strength/Skill 12 minute EMOM: Clean & jerk x 1 Increase weight every 4 minutes. Conditioning 12 minute AMRAP: 21 calorie row 14 push ups 7 thrusters (135/95)

2018 02 05

Monday, Feb. 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 groiners 10 banded side steps 10 DB suitcase deadlifts :20 squat stretch at rig Strength Back squat 1x10 @ 65% +15-20# 1x10 @ 65% +25-30# 1x10 @ 65% +35-40# Conditioning For time, 21-15-9 reps of: DB snatch (50/35) C2B pull ups

2018 02 04

Sunday, February 4th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up Row 30 calories Then, 2 rounds of 15 PVC v-ups 10 pass thrus 10 PVC overhead squats 50 steps overhead KB carry, right arm 50 steps overhead KB carry, left arm WOD ℅ Crossfit.com 5 rounds for time 5 overhead squats (135/95) 10 toes to bar 15 dumbbell…

2018 02 03

Saturday, Feb. 3 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 30 minute AMRAP: 500m row (250 each) 20 ring dips 40 KBS (70/53) 60 shoulder to overhead* *Round 1: 95/65 Round 2: 115/75 Round 3: 135/95 Round 4: 155/105

2018 02 02

Friday, Feb. 2 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 500m row/400m run/400m ski 3 rounds: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch + OHS 5 power snatch 5 snatch Strength/Skill Snatch + overhead squat: 5 x (2+1) Work up each set - try to end heavier than the previous week. Conditioning For time…

2018 02 01

Thursday, Feb. 1 Workout of the Day

By: EVF Performance 0

12 minute AMRAP 80 air squats 40 KBS 20 pull ups/ring rows 40 air squats 20 KBS 10 pull ups Rest 2 minutes 12 minute AMRAP 100 double unders/200 singles 50 wall balls 25 box jumps 50 double unders/100 singles 25 wall balls 12 box jumps Rest 2 minutes 12…

2018 01 31

Wednesday, Jan. 31 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 good mornings 10 lunge w/ PVC pass thru 5 strict pull ups :30 handstand hold Strength/Skill Every 2 minutes for 10 minutes: 6 deadlifts (275/185)* 10 handstand push ups** *If 275/185 is more than 75% of your 1RM, use 75%. **Add a deficit or parallettes…

2018 01 30

Tuesday, Jan. 30 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 50 single unders 10 air squats 5/5 single-leg deadlifts w/ KB 10 pass thrus Strength/Skill Clean & jerk: 5x3 70-75% or moderate weight across Conditioning 8 minute AMRAP: 27 double unders 21 wall balls (20/14) 15 toes to bar 9 pistols

2018 01 29

Monday, Jan. 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 banded side steps 10 overhead squats 10 groiners 10 supermans Strength Back squat 1x10 @ 65% +5-10# 1x10 @ 65% +15-20# 1x10 @ 65% +25-30# Conditioning For time 15-12-9 reps of: Overhead squat (135/95) KBS (70/53)

2018 01 28

Sunday, Jan. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 1 minute rowing legs only 1 minute rowing arms only 1 minute rowing Then, 2 rounds: 5 squat stretches 10 good mornings 10 pass thrus WOD ℅ CrossFit.com For time: 1k row 50 DB snatches (40/25) 750m row 35 DB snatches (40/25) 500m row 20 DB snatches (40/25)

2018 01 27

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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