EVF Performance | CrossFit WOD

Tuesday, April 25 CrossFit Workout of the Day

Mobility: Another PT who really knows his stuff and tends to put a spin on some of KStarr's work is the Smashwerx site. He really breaks down the "why does this hurt/happen" question and offers easy fix-its. Warm up 3 rounds: 10 glute bridges 10 lateral step ups 5 push ups…

2017 04 24

Monday, April 24 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is here! Warm up 6 minutes: 10 good mornings 10 back squats w/ pause 10 hollow rocks :15 superman hold Strength Pause back squat 5-3-3-2-1 3 count pause in the hole Work to a moderate (but not heavy) single Conditioning Performance: 6-9-12-9-6…

2017 04 23

Sunday, April 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 50 jump rope 10 push ups 5 strict pull ups 10 Russian KBS (light) Workout “Helen on Steroids” For time: 1200m run 63 KBS (53/35) 36 pull ups 800m run 42 KBS 24 pull ups 400m run 21 KBS 12 pull ups

2017 04 22

Saturday, April 22 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 80 burpees 40 snatches (95/65) 60 burpees 30 snatches (115/75) 40 burpees 20 snatches (135/95) 20 deadlifts (315/205) 40 box jump overs (24/20) 30 deadlifts (275/185) 60 box jump overs 40 deadlifts (225/15) 80 box jump overs

2017 04 21

Friday, April 21 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: "When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as your training." Here are 6 easy stretches to do daily to fight against the tightness. Warm up Hip & shoulder mobility 3 rounds: 50 jump rope 10 empty bar thrusters 10…

2017 04 20

Thursday, April 20 Workout of the Day

By: EVF Performance 0

Mobility: We've posted about mobility for running and cycling, this week it's swimming! Especially if you're competitive and looking for ways to improve your stroke and overall mobility, this article is for you. 3 rounds of: 20 DB snatches, alternating 20 DB goblet squats Rest 2 minutes 5 rounds of:…

2017 04 19

Wednesday, April 19 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=xE4N6G4xJHU[/embed] Mobility: Poor rack position could be due to internal rotation - see how to get into external rotation in the front rack, and immediately put yourself in better circumstances. Warm up 3 sets: 2 clean pulls 2 muscle cleans 2 front squats 2 cleans 2 push press 2 jerks…

2017 04 18

Tuesday, April 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=V5jcPSxQZo0[/embed] Mobility: The inability to get to the end range of a deadlift can lead to injury. Practice these equipment-free mobilizations for your posterior chain and PR. Warm up 5 minutes: 10 good mornings 10 step ups 10 glute bridges Strength Deadlift: Find a 1RM Conditioning Performance/Fitness “Dirty Thirty” For…

2017 04 18

Monday, April 17 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=XKLVlYt2Ioc[/embed] Mobility: Here's the perfect mobilization to stick your front rack. Your lifts will thank you. Warm up 6 minutes: 10 lateral banded walks 10 supermans 10 jump squats 10 sit ups Strength Front squat: Build to 1RM Conditioning Performance “Grace” 30 clean & jerks for time (135/95) Fitness 30…

2017 04 16

Saturday, April 15th Crossfit Workout of the Day

By: EVF Performance 0

Warm up Coach's choice Partner Workout In teams of 2: 16 minute AMRAP 50 calorie row 50 power cleans (135/95) 50 calorie row 50 power cleans (155/105) 50 calorie row AMRAP power cleans (185/125) Rest 2 minutes 16 minute AMRAP 30 box jumps (24/20) 30 thrusters (95/65) 30 box jumps…

2017 04 14

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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