EVF Performance | CrossFit WOD

Sunday, August 7 CrossFit Workout of the Day

Warm up 2 rounds: 10 spiderman stretches 5 squat stretches 10 supermans Then, 3 rounds: 3 muscle cleans 3 front squats 3 hang power cleans 3 cleans Conditioning Hero WOD “Ship” 9 rounds for time 7 squat cleans (185/125) 8 burpee box jumps (36/30)

2016 08 06

Saturday, August 6 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 8 rounds, alternating: 3 power cleans (135/95) 6 push ups 9 squats Then: 50 calorie row Then, 6 rounds, alternating: 2 ring muscle ups* 4 handstand push ups 8 KBS (70/53) Then: 50 calorie row Then, 8 rounds, alternating: 8 wall balls (20/14) 25…

2016 08 05

Friday, August 5 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: "Strong and flexible feet, ankles and calves provide our base for stable movement, and are essential for performing our daily activities without pain or strain." An in-depth look at feet and what you can do to live pain free. Warm up 7 minutes: 10 glute bridges 10 good mornings…

2016 08 04

Thursday, August 4 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=yF0rDVvdLLU[/embed] Mobility: Open the shoulders and the thoracic spine in order to jerk some pounds today! Be sure to keep those knees bent when doing the t-spine exercises. Warm up 3 sets: 5 push press 5 jerk balance 5 press in split Strength Performance Split jerk, 5x3 Light technique work.…

2016 08 03

Wednesday, August 3 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=HgpIpwBBhc4[/embed] Mobility: If you're struggling to get weight overhead due to sticky scaps, this is a video for you. Warm up 2 rounds: 10 pass thrus 10 OHS 10 good mornings Then, 3 sets of complex: Muscle snatch + tall snatch + snatch balance Strength Performance High-hang snatch + hang…

2016 08 02

Tuesday, August 2 Workout of the Day

By: EVF Performance 0

Mobility: A bit of a long read, but very informative for the importance of mobility for endurance athletes. 10 minutes to complete: 5 rounds of 15 KBS 15 burpees Rest 2 minutes 10 minutes to complete: 800m run 60 air squats 30 pull ups/ring rows 15 DB ground to overhead…

2016 08 01

Monday, August 1 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: A great article by GMB, this one takes you through the anatomy of the hip, mobs for the hips and strengthening exercises. Better hips = Better squats! Warm up 7 minutes: 5 spiderman stretches 10 banded side step (each way) 10 hollow rocks 10 air squats Strength Back squat…

2016 07 31

Sunday, July 31 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 30 seconds handstand hold 10 good mornings 10 strict toes to bar 50 jump rope Hero WOD “Bradshaw” 10 rounds for time 3 handstand push ups 6 deadlifts (225/155) 12 pull ups 24 double unders

2016 07 30

Saturday, July 30 CrossFit Workout of the Day

By: EVF Performance 0

“12 Days of Christmas in July” Partner-style 1 wall walk 2 clusters (115/75) 3 handstand push ups 4 squat snatches (115/75) 5 toes to bar 6 sumo deadlift high pulls (115/75) 7 push presses (115/75) 8 front rack lunges (115/75) 9 burpees 10 box jump overs (24/20) 11 pull ups…

2016 07 29

Friday, July 29 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=iXBfLGF0uek&index=2&list=PL95iMIXtE9JfO_gpAPrgIlQkyxg_NlmKl[/embed] Mobility: You can never have too many ankle mobilizations. Try this one when you get to the gym. The goal is maintain that upright positioning without your heels coming off the ground. Warm up 7 minutes: 10 good mornings 10 PVC overhead lunges 10 hollow rocks 10 supermans Strength…

2016 07 28

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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