EVF Performance | CrossFit WOD

20 minutes to complete: 1k row 40 overhead plate lunges 20 DB snatches 10 burpee box jumps 20 DB snatches 40 overhead plate lunges 1k row Rest 2 minutes 20 minutes to complete: 800m run 40 pull ups/ring rows 20 wall balls 10 manmakers 20 wall balls 40 pull ups/ring…

2018 02 28

Wednesday, Feb. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Banded shoulder stretches 3 rounds w/ empty bar: 5 good mornings 5 back squats 5 elbow rotations 5 strict presses 5 front squats Strength Clean 1x3 @ 65-70% 1x2 @ 70-75% 2x1 @ 75-80% Rest :90 between sets Conditioning 3 rounds for time: 25/18 calorie row 15 overhead…

2018 02 27

Tuesday, Feb. 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 50 single unders 10 good mornings 10 air squats :30/:30 pigeon stretch Strength Front squat 1x5 @ 65% 1x5 @ 67.5% 1x5 @ 70% Conditioning For time: 50 double unders 30 shoulder to overhead (75/55) 20 burpees over bar 40 double unders 20 shoulder to overhead…

2018 02 26

Monday, February 26th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 5 walkouts w/ push up 5 pass thrus 5 jerk dips w/ PVC 5 alternating groiners 5 single-arm KB push jerks Strength Every 2 minutes for 6 rounds: Push jerk x 5 Across or ascending Accessory 3 sets Weighted/strict pull ups x 6-8 Half-kneeling KB press…

2018 02 25

The Next Five Weeks

By: EVF Performance 0

First of all, congratulations to everyone who took on 18.1 yesterday. Twenty grueling minutes and you guys crushed it! Our new cycle starts tomorrow, and will be just a few short weeks, coinciding with the open. We’re changing it up a bit this cycle, moving our squat day around, and…

2018 02 25

Sunday, February 25th CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 60 single unders 10 good mornings 5 push ups 5/5 single-arm DB suitcase deadlift :15 ring support WOD Perform 8 rounds of the following, completing as many calories/reps as possible: 30 seconds assault bike 30 seconds rest 30 seconds ring dips 30 seconds rest 30 seconds…

2018 02 24

Friday, February 23rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds w/ PVC: 5 pass thrus 5 OHS 5 good mornings 5 snatch balance 5 Sotts press Strength Snatch 1RM Conditioning 12 minute EMOM Minute 1 - 10 overhead lunges (95/65) Minute 2 - 10 bar-facing burpees Minute 3 - 10 DB snatches (50/35)

2018 02 22

Thursday, February 22nd Workout of the Day

By: EVF Performance 0

12 minute AMRAP 500m row 40 pull ups/ring rows 20 front rack DB lunges 10 DB snatches, alternating Rest 2 minutes 12 minute AMRAP 50 KBS 40 wall balls 20 weighted step ups 10 calorie ski Rest 2 minutes 12 minute AMRAP 50 hollow rocks 40 plank rows 20 air…

2018 02 22

Wednesday, Feb. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 10 empty bar deadlifts 10 scap push ups 10 Samson lunges :20 handstand hold WOD - Part A “Diane” 21-15-9 reps for time Deadlift (225/155) Handstand push up WOD - Part B Open Workout 12.1 7 minute AMRAP of Burpees

2018 02 20

Tuesday, Feb. 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 good mornings 10 PVC front squats 5 front rack Sotts press 10 lunges w/ pass thru Strength Clean & jerk: 1RM Conditioning “Jackie” For time: 1k row 50 thrusters (45/35) 30 pull ups

2018 02 20

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TRY EVF Performance FREE!

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Blog

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