EVF Performance | CrossFit WOD

Monday, June 12 CrossFit Workout of the Day

Mobility: Looking for a quick (dynamic) warm-up for squats, then check out Wod Doc's post on squat jacks. Combining a squat and a jumping jack, you get a little spike in the heart rate and an addition tor your warm-up to stretch out those hips. Warm up 6 minutes: 10…

2017 06 11

Sunday, June 11 CrossFit Workout of the Day

By: EVF Performance 0

Hero WOD “Cameron” For time: 50 walking lunges 25 C2B pull ups 50 box jumps (24/20) 25 triple unders 50 back extensions* 25 ring dips 50 knees to elbows 25 “2-for-1” wall balls 50 sit ups 5 rope climbs *Sub supermans

2017 06 10

Saturday, June 10 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 3, for time: 400m run (together) 100 pull ups (while one partner hangs from bar) 400m run (together) 100 single-arm DB overhead squats (50/35)* 400m run (together) 100 burpee box jump overs (24/20) *If dumbbell touches the ground at any time, the whole team must run 200m.

2017 06 09

Friday, June 9 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Working on kipping pull-ups today, let's make sure we stretch out our spine, lats and shoulders. Warm up Coach’s choice Skill 15-minute EMOM: Minute 1 - 5-7 kipping pull ups or 1-3 muscle ups Minute 2 - 10 pistols Minute 3 - :30 L-sit or L-tuck No butterfly pull…

2017 06 08

Thursday, June 8 Workout of the Day

By: EVF Performance 0

Mobility: Beautiful weather will eventually hit the East Coast and what better way to celebrate it than to get outside for a hike? Stretching the stems and shoulders will give you a better experience on the uneven ground, and reduce the soreness you feel afterwards. Be sure to stretch things…

2017 06 07

Wednesday, June 7 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=_qgEOqJYIjM[/embed] Mobility: After snatches, overhead squats and presses the past two days, your shoulders might be feeling a big smoked. Be sure to mobilize post workout to recover them and reduce soreness. Warm up 6 minutes: 10 ring rows 10 scap push ups 10 shoulder Y’s 10 banded pull aparts…

2017 06 06

Tuesday, June 6 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: The OHS is a great way for coaches and athletes to identify mobility issues and deficiencies. Here are some ways to improve your OHS and in turn your snatch — you'll see that the first 2 ways are mobility and stability. Without the first two, don't even think about…

2017 06 05

Monday, June 5 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=c-_I2WZK8IY&t=1s[/embed] Mobility: We've said this before and we'll say it again: if you want better squats, you need to butter up those hips! Identify what your limiter is and get to mobilizing it. Warm up 6 minutes: 10 banded side steps 10 alternating groiners 10 good mornings 10 air squats…

2017 06 04

Sunday, June 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm up Coach’s choice Hero WOD “Liam” 800m run 100 toes to bar 50 front squats (155/105) 10 rope climbs 800m run Partition the toes to bar, squats, and rope climbs as needed. Start and end with the run.

2017 06 03

Saturday, June 3 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 2 rounds for time Row 500m (250 each) 50 hang power snatches (95/65) Run 400m (together) 40 KBS (70/53) 100 double unders 30 wall balls (30/20)

2017 06 02

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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!

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Experienced CrossFitter