EVF Performance | CrossFit WOD

Saturday October 15, 2016 CrossFit Workout of the Day

In teams of 2: 12 minute AMRAP (teams alternate rounds) 5 burpees 7 KB clean & press (53/35) 9 deadlifts (155/105) Rest 2 minutes Then, for time (split reps): 40 back squats (135/95) 400m run, together 50 pull ups 500m row (250m each) 40 power cleans (135/95)…

2016 10 14

Friday, Oct. 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=yd3HeEoqfa4[/embed] Mobility: Capping off sleep, Kelly Starrett reviews sleeping for our lower body and addresses lower back issues as result of sleeping incorrectly. Warm up 3 rounds: 10 scap pull ups 10 push ups 10 pass thrus 10 OHS Strength 5 sets: 12 back rack lunges (5/leg) 12 bent over…

2016 10 13

Thursday, Oct. 13 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=xnlDTyMRRGg[/embed] Mobility: When we're not socializing, relaxing, working or working out, we're most likely asleep. This is another activity like sitting where we spend a lot of time, and if we're not in an ideal position, the most restful part of our day can actually be hurting us. KStarr digs…

2016 10 13

Wednesday, Oct. 12 CrossFit Workout of the Day

By: EVF Performance 0

We're just about 3 weeks away from Barbells for Boobs. Learn more about the cause here. Mobility: This is our final note about sitting for the week and the article by GMB Fitness offers 15 steps to better mobility at work. Warm up 10 minutes: 10 strict toes to bar…

2016 10 11

Tuesday, Oct. 11 Workout of the Day

By: EVF Performance 0

Mobility: Keeping our focus on the downfalls of sitting, here's a quick little article from Breaking Muscle with some tips if you find yourselves sitting for long periods of time. Even if you're not sitting at a desk all day, we fall victim to sitting when we're on the bus/subway/taxi,…

2016 10 10

Monday, Oct. 10 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is here. Celebrate last week's PRs, give your body time to recover and get ready to crush the next cycle. Mobility: Deload week is upon us. Time to recover, refocus and reset ourselves as we ready for a new cycle. This is a good time to hone in…

2016 10 09

Sunday, Oct. 9 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 6 Turkish get ups 6 strict pull ups 10 weighted step ups 10 supermans Conditioning “Filthy Fifty” 50 box jumps (24/20) 50 jumping pull ups 50 KBS (53/35) 50 walking lunge steps 50 knees to elbows 50 push press (45/35) 50 back extensions 50 wall balls…

2016 10 08

Saturday, Oct. 8 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, 2 rounds for time: 500m row 20 toes to bar 20 handstand push ups 500m row 20 power cleans (135/95) 20 push press (95/65) 500m row 20 deadlifts (225/155) 20 front squats (95/65) *This workout is performed chase style. The person chasing can’t move on to…

2016 10 07

Friday, Oct. 7 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Quick little mob before attacking your 1RM dead today. Warm up 7 minutes: 10 barbell good mornings 10 walking lunges 10 supermans 10 push ups Strength Deadlift: 1RM Conditioning Lurong Workout #4 10-minute AMRAP: Level 3: 15 wall balls 30 American KBS 60 double unders Level 2: 15 wall…

2016 10 06

Thursday, Oct. 6 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=J9yRiOeVvIM[/embed] Mobility: If you deal with shoulder pain when lifting, you may have a tight posterior capsule. Find out what that means, how you can test yourself and how you can mobilize. Warm up 6 minute strict “Cindy” Strength Strict press: 1RM Conditioning “Chelsea” EMOM for 30 minutes: 5 pull…

2016 10 05

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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