EVF Performance | CrossFit WOD

Sunday, Sept. 11 CrossFit Workout of the Day

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

Saturday, Sept. 10 CrossFit Workout of the Day

By: EVF Performance 0

Complete with a partner, for time: First: 2 shoulder to overhead (185/125) 4 squat cleans (185/125) 6 synchronized bar-facing burpees 4 shoulder to overhead 6 squat cleans 8 synchro bar-facing burpees 6 shoulder to overhead 8 squat cleans 10 synchro bar-facing burpees 8 shoulder to overhead 10 squat cleans 12…

2016 09 09

Friday, Sept. 9 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=7gXEU0BXmxs[/embed] Mobility: Fire up the posterior chain with these mobility exercises and activation drills. Warm up 6 minutes: 10 KB deadlifts 10 supermans 10 box jumps Strength Deadlift Performance: 75%x5, 85%x3, 95%x AMRAP *Percentages are based on 90% of your 1RM Fitness: 3x5, across Conditioning Performance 30-20-10 reps for time:…

2016 09 08

Thursday, Sept. 8 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=42uqfkzlqkM[/embed] Mobility: Opening up the first rib can be done a few different ways; this video tackles two. Highly recommended to help get those arms overhead and firmly pressed out. Warm up 3 rounds: 5 strict pull ups 5 strict hspu or 2 wall walks 10 air squats Strength Strict…

2016 09 07

Wednesday, Sept. 7 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=POpKGBpvxaI[/embed] Mobility: If you're finding your lower back is firing up during back squats, try unlocking the pelvis, hips and low back to provide some relief and smash out the junk. Warm up 7 minutes: 10 lateral band walks 10 walking lunges 10 sit ups 10 supermans Strength Back squat…

2016 09 06

Tuesday, Sept. 6 Workout of the Day

By: EVF Performance 0

Jump start your health before the holiday season. Join our Lurong team here. Mobility: Everyone benefits from happy hips, especially your lower back. When we have unhealthy hips, we tend to overcompensate with other areas of the body, oftentimes the lumbar spine. Here are 13 ways you can improve your…

2016 09 05

Sunday, Sept. 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 15 squats 10 push ups 5 burpee broad jumps 10 hollow rocks Conditioning Mainsite WOD, 8/8/16 20 minute AMRAP: 8 strict pull ups 8 box jumps (36/30) 12 KBS (70/53)

2016 09 03

Saturday, Sept. 3 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, 30 minute AMRAP: 9 burpee muscle ups* 18 overhead squats (135/95) 27 KBS (70/53) 36 shoulder to overhead (135/95) 100 double unders *sub 18 burpee C2B pull ups Split reps however you choose.

2016 09 02

Friday, Sept. 2 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=kySMeaK-rEo[/embed] Mobility: Release the sliding surfaces on the side of your leg to help you deadlift and squat better. Grab a partner and a kettlebell and get after this mob! Warm up 6 minutes: 10 good mornings 10 supermans 10 hollow rocks 10 spiderman stretches Strength Deadlift Performance: 70%x3, 80%x3,…

2016 09 01

Thursday, Sept. 1 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NIRyFhgs-Yw[/embed] Mobility: Test, mobilize, activate and retest the overhead position before going into strict presses today. It's important to mobilize then stabilize so you can press correctly. Warm up 3 rounds of strict “Cindy”: 5 strict pull ups 10 push ups 15 squats Strength Strict press Performance: 75%, 5x5 Fitness:…

2016 08 31

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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