EVF Performance | CrossFit WOD

Wednesday, May 24 CrossFit Workout of the Day

[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

Wednesday, May 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NFYkgRc6O54[/embed] Mobility: Getting our arms over our heads can be tricky, especially if you're rolling your shoulders and getting stuck in internal rotation. Smashwerx shows you how to mobilize in the area of restriction and explains why we need to be in external rotation. Strength STRICT PRESS Performance: 80%, 4x3…

2017 05 16

Tuesday, May 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=hmBYKIGi6ek[/embed] Mobility: Banded pull aparts are a great way to activate the shoulders and warm up those rotator cuffs; be sure you're grabbing a lighter tensioned band for this warm up or head over to the Crossover Symmetry station. Warm up 2 sets: 3 clean deadlifts 3 clean high pulls…

2017 05 15

A note from Coach Jamie

By: EVF Performance 0

For the past 2-plus years, it has been my honor to serve as Head Coach of CrossFit Columbus Circle. Together we have built such a great community of athletes and coaches. I have seen many of you come so far with your fitness goals and share so many big lifetime…

2017 05 15

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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