EVF Performance | CrossFit WOD

Friday, May 26 CrossFit Workout of the Day

Mobility: We have to learn to walk before we can run. If handstand push-ups are a goal of yours, but you're struggling to get your arms overheard or it hurts to be inverted, you might be lacking some crucial mobility needed to get the HSPU's. Here are a few to…

2017 05 25

Movement Spotlight: Overhead Squat

By: EVF Performance 0

By Coach Jenna One of the movements we’ll be addressing a lot this cycle is the overhead squat. In my experience, it’s one of the most-loved and most-loathed movements in all of CrossFit. Nothing exposes weaknesses in flexibility, balance, and stability like the overhead squat, which is why it’s such…

2017 05 24

Thursday, May 25 Workout of the Day

By: EVF Performance 0

Mobility: There are hundreds of sites out there that can give you mobility help, but Mobilitymastery.com offers information on what and why as well as how to help when it comes to a better body. In 40 minutes: 21-15-9 reps of DB push press Box jump overs Row 500m 21-15-9…

2017 05 24

Wednesday, May 24 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=LP2uPg3P1CE[/embed] Mobility: Common faults of the strict press and how to test/fix them. Warm up 2 rounds: 10 KB shoulder press 10 walking lunges 5 PVC dislocates 1 wall climb to :30 wall-facing handstand Strength STRICT PRESS Performance: 75%, 4x8 Fitness: 4x3, across Conditioning Performance 3 rounds for time: 50…

2017 05 24

Tuesday, May 23rd Crossfit Workout of the Day

By: EVF Performance 0

Warm up 3 sets: 2 snatch pulls 2 muscle snatches 2 snatch push presses 2 snatch balance 2 power snatch Strength Performance: Every 2 minutes for 12 minutes (6 sets) POWER SNATCH + SNATCH BALANCE 1+1, across or ascending Fitness: Every 2 minutes for 12 minutes (6 sets) HANG POWER…

2017 05 23

Monday, May 22 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=a0BbmTLJz8Q[/embed] Mobility: Three hip mobility "musts" from the Wod Doc. Especially if your'e squatting past parallel, you'll want to check out the internal rotation piece as well. Warm up 5 minutes: 10 lateral band walks 10 Russian KBS 10 jump squats Strength TEMPO PAUSE BACK SQUAT 60%x3 65%x3 70%, 3x3…

2017 05 21

Sunday, May 21 CrossFit Workout of the Day

By: EVF Performance 0

Performance 1200m run Then, 12 rounds of: 4 strict handstand push ups 8 C2B pull ups 12 air squats If you have a 20#/14# vest, wear it. Fitness 1000m run Then, 10 rounds of: 4 DB shoulder press 8 jumping C2B pull ups 12 air squats 35 minute time cap

2017 05 20

Saturday, May 20 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD For time: 2k row 200 sit ups 100 DB shoulder to overhead (40/30) Then, 3 rounds of 30 power snatches (95/65) 30 burpee pull ups *All work is split between partners.

2017 05 19

Friday, May 19 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: OHS and snatches don't have to be hard! Yes, it takes a significant amount of technique to get them right, but mobility will help you get there. Check out these tips. Warm up 3 rounds: 10 PVC dislocates 10 single-arm OHS (5/arm, DB/KB) 10 Russian KBS Strength OVERHEAD SQUAT…

2017 05 18

Thursday, May 18 Workout of the Day

By: EVF Performance 0

17 minute AMRAP : 50 lunges 15 toes to bar or toes to rig 15 ring dips or box dips 15 goblet squats 250m row Rest 3 minutes 17 minute AMRAP: 20 KBS 10 DB snatches, right 10 DB snatches, left 30 plank rows w/ push up

2017 05 18

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter