EVF Performance | CrossFit WOD

Coach Patrick answers your questions on how to stay healthy this holiday season. “I am heading home for a month. As I am a graduate student I can take these long vacations. There are not CrossFit gyms nearby, just regular 24-Hour Fitness, etc. How do I stay fit? I just…

2017 12 21

Thursday, Dec. 21 Workout of the Day

By: EVF Performance 0

Mobility: Today marks the first day of winter, which means it's time to ski! And I'm not talking about countless meters on the good ole ski erg. If you're looking to hit the slopes this winter, try these 5 mobilization exercises for a better experience. 10 minutes to complete 5…

2017 12 21

Wednesday, Dec. 20 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=sqgg75BlIF8[/embed] Mobility: Ever wonder how to get you body ready for rowing? Just like with all mobilizations for movement, you want to work the area of restriction. Dark Horse can show you what you need to know. Warm up 5 minutes: 10 squats 5 strict pull ups 10 back extensions…

2017 12 19

Tuesday, Dec. 19 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NIRyFhgs-Yw[/embed] Mobility: Wonky shoulders don't make for a fun attempt at 1RM Push Press. Try some of these techniques to open things up and crush today. Warm up 3 rounds: 10 walking lunge w/ pass thru 10 strict DB press (light) 10 shoulder Ys :30 handstand hold Strength Push press:…

2017 12 18

Monday, Dec. 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=OiGxWieh2jU[/embed] Mobility: Test Week! Be sure you're fed, rested and mobilized before heading into today's 2RM. Don't know how to prep? Check out these 6 drills from Smashwerx. Warm up 6 minutes: 10 banded side steps 10 groiners 10 OHS 10 good mornings Ankle/calf mobility Strength Back squat: Find a…

2017 12 18

Sunday, December 17th Crossfit Workout of the Day

By: EVF Performance 0

Strength Bench press 85%, 4x2 Conditioning “Tyler” 5 rounds for time 7 ring muscle ups 21 sdhp (95/65)

2017 12 16

Saturday, Dec. 16 CrossFit Workout of the Day

By: EVF Performance 0

“12 Days of Christmas, 2.0” 1 squat clean thruster 2 power cleans 3 shoulder to overhead 4 front squats 5 handstand push ups 6 box jumps (30/24) 7 toes to bar 8 overhead plate lunges (45/25) 9 deadlifts 10 DB snatches (50/35) 11 wall balls (20/14) 12 burpee pull ups…

2017 12 15

Friday, Dec. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=KAWSHt4SdtM[/embed] Mobility: Grab a buddy and open up those shoulders! Warm up 5 minutes: 150m row 5 push ups to downward dog stretch 10 groiners 1 minute overhead wall stretch 10 PVC pass thrus 10 slow PVC overhead squats Strength Every 2 minutes for 10 minutes: Overhead squat x 3…

2017 12 14

Thursday, Dec. 14 Workout of the Day

By: EVF Performance 0

Mobility: Mobilize every day with these 4 exercises. 18 minute AMRAP* 10 thrusters 20 snatches 30 alternating floor press 40 weighted step ups 50 alternating shoulder press 60 swings *All movements are performed with 2 kettlebells. Rest 3 minutes 18 minute AMRAP 10 devil presses 20 pull ups/ring rows 30…

2017 12 13

Wednesday, Dec. 13 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Start your day with 6 easy tips on how to improve your wrist mobility. Warm up 2 rounds: 10 air squats 10 groiners 10 supermans 3 sets: 3 hang clean high pulls 3 hang muscle cleans 3 hang power cleans 3 front squats 3 hang cleans First set with…

2017 12 12

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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