EVF Performance | CrossFit WOD

Sunday, November 26th Crossfit Workout of the Day

Strength Floor press 70%, 5x5* *Percentage is based on 1RM bench press. Conditioning ℅ Crossfit.com 12 minute AMRAP 9 dumbbell deadlifts (50/35) 6 burpees 3 dumbbell power cleans (50/35)

2017 11 25

Saturday, Nov. 25 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 1k row (500m each) 50 power snatches (135/95) 50 ring dips 50 DB ground to overhead (50/35) 50 box jumps (24/20) 50 deadlifts (185/125) 50 toes to bar 1k run, together

2017 11 24

Friday, Nov. 24 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Mobility in the thoracic spine is critical for doing anything overhead. Here are some alternate ways to mobilize the t-spine outside of foam rolling. Warm up 3 rounds: 5 pass thrus 5 OHS 5 snatch grip push press 20 second active hang 20 second hollow hold Skill/Strength 10 minute…

2017 11 23

Thursday, Nov. 23 CrossFit Workout of the Day

By: EVF Performance 0

Hero WOD “Coffland” Hang from a pull up bar for 6 minutes. Each time you drop from the bar, perform: 800m run 30 push ups

2017 11 22

Wednesday, Nov. 22 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Coach’s choice WOD “Thanksgiving at…” CINDY’S HOUSE 5 rounds of: 5 pull ups 10 push ups 15 squats NATE’S HOUSE 4 rounds of: 2 ring muscle ups 4 handstand push ups 8 KBS (70/53) DT’S HOUSE 3 rounds of: 12 deadlifts (155/105) 9 hang power cleans (155/105) 6…

2017 11 21

Tuesday, Nov. 21 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: "If you're working on overhead pressing or jerks, you need flexibility of the thoracic spine and shoulders." Warm up Shoulder mobility 3 rounds w/ empty bar: 5 strict press 5 push press 5 good mornings 5 overhead lunges Strength Superset Push press: 4x3 Pendlay rows: 4x8 Conditioning 15 minute…

2017 11 20

Monday, Nov. 20 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=iTlezs-Gtko[/embed] Mobility: Another cycle, another opportunity to get stronger and get more mobile! These 2 exercises are great for squats, but beneficial for any workout that comes up. Warm up 2 rounds: 1 minute jump rope 1 minute banded side steps 30 seconds knees to elbows 30 seconds air squats…

2017 11 19

Sunday, November 19th Crossfit Workout of the Day

By: EVF Performance 0

Strength Bench press Heavy single Conditioning 5 rounds for time 10 kettlebell clean & jerks (53/35) 3 ring muscle ups* *Sub 5 C2B pull ups + 5 ring dips

2017 11 18

Saturday, Nov. 18 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 10 minute AMRAP 7 deadlifts (225/155) 100m row 7 bar-facing burpees Rest 2 minutes 10 minute AMRAP 7 back squats (135/95) 28 double unders 7 box jumps (30/24) Rest 2 minutes 10 minute AMRAP 7 hang power snatches (95/65) 7 push ups 7 pistols Partners alternate…

2017 11 17

Friday, Nov. 17 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Don't let your mobility continue to hold you back when it comes to overhead squats and snatches. Get your ankles, shoulders and t-spine mobile, and the OHS will soon come. Warm up 7 minutes: 250m row 10 PVC behind neck presses :40 handstand hold 15 goblet squats Skill Overhead…

2017 11 16

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter