EVF Performance | CrossFit WOD

Sunday, April 8th Crossfit Workout of the Day

Warm Up 2 rounds: 70 single unders 10 pass thrus :20 hollow hang 5 ring rows 2 rounds: 10 OHS w/ PVC 5 strict pull ups 5 push ups Gymnastics Muscle up progressions Conditioning ℅ Crossfit.com 20 minute AMRAP 3 hang power cleans (185/125) 6 strict ring dips 9 box…

2018 04 07

Saturday, April 7 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2… 35 minutes to complete for time: 600m row 50 toes to bar 50 thrusters (95/65) 50 burpees 600m row 40 toes to bar 40 overhead squats (115/75) 40 burpees 600m row 30 toes to bar 30 squat snatches (135/95) 30 burpees

2018 04 06

Friday, April 6 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up Run 400m Then, 2 rounds w/ empty bar: 7 good mornings 7 shoulder presses 7 back squats 7 deadlifts Strength Deadlift: 3x5 Strict press: 3x5 Increase weight 5-10# from last week. Conditioning For time: 750m row Then, 5-4-3-2-1 reps of Shoulder to overhead (165/110) Front squat (165/110)

2018 04 05

Thursday, April 5 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 3 rounds of 15 DB front squats 200m run 15 toes to bar/knee raises 200m run 15 DB snatches 200m run Rest 3 minutes 3 rounds of 15 KB hang power cleans 250m row 15 weighted step ups 250m row 15 KBS 250m row

2018 04 04

Wednesday, April 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 PVC front squats 20 second arch hold 10 hollow rocks 20 second dip support hold 10 box jumps Strength High hang clean + hang clean + jerk 4 x (1+1+1) Conditioning “Elizabeth” 21-15-9 reps of: Power clean (135/95) Ring dips

2018 04 03

Tuesday, April 3 Crossfit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 12 calorie row 10 banded side steps (each way) 12 walking lunges 6/6 single leg deadlift Strength Front squat 75%, 4x3 Conditioning For time: 100 double unders 50 KBS (70/53) 40 pistols 30 DB snatches (50/35) 20 burpee box jumps

2018 04 02

Monday, April 2 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 20 second handstand hold 5 pike push ups 10 pass thrus 5 OHS 5 Sotts press 5/5 KB windmills Strength High-hang snatch + hang snatch 4 x (1+1) Accessory Pendlay row: 3x8 Conditioning 10 minute AMRAP: 10 deadlifts (275/185) 12 handstand push ups 14 pull ups

2018 04 01

Saturday, March 31 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 30 minute AMRAP 30 box jumps (30/24) 30 bar-facing burpees 30 power snatches Round 1: 75/55 Round 2: 95/65 Round 3: 115/75 Round 4: 135/95 Round 5: 155/105

2018 03 30

Friday, March 30 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 good mornings 10 overhead PVC lunges 10 scap push ups 10 hollow rocks Strength Deadlift: 65%, 3x5 Strict press: 65%, 3x5 Conditioning “Helen” 3 rounds for time: 400m run 21 KBS (53/35) 12 pull ups Give this your best effort. We will re-test at the…

2018 03 29

Thursday, March 29 Workout of the Day

By: EVF Performance 0

8 minute EMOM: Minute 1 - 15/12 calorie row Minute 2 - 30 mountain climbers + 10 v-ups Rest 2 minutes 8 minute EMOM: Minute 1 - 10/8 calorie ski or bike Minute 2 - 20 single-arm DB overhead lunges (10/arm) Rest 2 minutes 8 minute EMOM: Minute 1 -…

2018 03 28

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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