EVF Performance | CrossFit WOD

Mobility: Practice makes perfect. These mobs are ones you can do in your home. Mobility can be done anywhere, and it should be done often. Spend a rest day actively recovering by mobilizing! 12 minute AMRAP: 21 burpees 15 DB front squats 9 ring rows/pull ups Rest 2 minutes 12…

2016 09 19

Monday, Sept. 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 lateral band walks 10 good mornings 10 squats 10 scorpion stretches Strength Back squat Performance: 80%, 5x5 Fitness: 5x5, across Conditioning Performance 7-minute AMRAP: 7 power cleans (115/75) 7 overhead lunges (115/75) Fitness 7-minute AMRAP: 7 hang power cleans 7 front rack lunges

2016 09 18

Sunday, Sept. 18 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 12 minutes: 10 air squats 10 strict toes to bar 10 lunges 45 seconds handstand hold Conditioning Mainsite Workout, 8/16/16 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee/hang squat clean/thruster (30/20) Pull ups

2016 09 17

Saturday, Sept. 17 CrossFit Workout of the Day

By: EVF Performance 0

5 minute AMRAP (alternate reps): Clean & jerks (155/105) Rest 1 minute 7 minute AMRAP (alternating rounds): 5 wall balls (20/14) 7 burpee box jump overs (20/14) Rest 1 minute 11 minute AMRAP (chase): 5 ring dips 7 hang power snatches (95/65) 25 double unders Rest 1 minute 5 minute…

2016 09 16

Friday, Sept. 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=8OJvGTv7f5k[/embed] Mobility: If you're falling victim to rounded backs during deadlifts, you may be the victim of tight hamstrings! Try smashing those hams out with a barbell or lacrosse ball before your next lifting session. Warm up 6 minutes: 10 glute bridges 10 single-leg KB deadlifts 10 spiderman stretches 10…

2016 09 15

Thursday, Sept. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=QLNCZrDLyiY[/embed] Mobility: A lot of us struggle with the overhead position. Step one is realizing something isn't right, and step two is doing something about it. Kelly Starrett takes us through some mobs to open up that overhead position so that we can perform better. Warm up 3 rounds: 10…

2016 09 14

Wednesday, Sept. 14 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: It's often said that the best way to mobilize or perfect a movement is to put yourself though full range of motion, spending time in each position. Once technique is secured, load can follow. Check out these prep tips from T-Nation for the snatch as well as the clean…

2016 09 12

Tuesday, Sept. 13 Workout of the Day

By: EVF Performance 0

Mobility: Thoracic spine mobilizations help us stand straighter, breathe easier and hold load on our bodies. Here's some accessory work to go hand in hand with those mobs to increase thoracic mobility and stability. 5 rounds of: 12 wall balls 9 weighted v-ups 6 DB ground to overhead Rest 3…

2016 09 12

Monday, Sept. 12 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 squats 10 banded good mornings 10 supermans 30 second hollow hold Strength Back squat Performance: 70%, 3x10 Fitness: 5x5, across Conditioning Performance 2 rounds for time: 20 calorie row 20 deadlifts (225/155) 20 toes to bar Fitness 2 rounds for time: 20 calorie row 15…

2016 09 11

Sunday, Sept. 11 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 air squats 10 strict toes to bar 10 weighted step ups 10 strict hspu or 45 seconds handstand hold Conditioning 9 rounds for time: 11 snatches (115/75) 11 pull ups 11 thrusters (115/75) Buy-out: 2001 meter row

2016 09 10

Upper East Side

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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