EVF Performance | CrossFit WOD

Saturday, Sept. 17 CrossFit Workout of the Day

5 minute AMRAP (alternate reps): Clean & jerks (155/105) Rest 1 minute 7 minute AMRAP (alternating rounds): 5 wall balls (20/14) 7 burpee box jump overs (20/14) Rest 1 minute 11 minute AMRAP (chase): 5 ring dips 7 hang power snatches (95/65) 25 double unders Rest 1 minute 5 minute…

2016 09 16

Friday, Sept. 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=8OJvGTv7f5k[/embed] Mobility: If you're falling victim to rounded backs during deadlifts, you may be the victim of tight hamstrings! Try smashing those hams out with a barbell or lacrosse ball before your next lifting session. Warm up 6 minutes: 10 glute bridges 10 single-leg KB deadlifts 10 spiderman stretches 10…

2016 09 15

Thursday, Sept. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=QLNCZrDLyiY[/embed] Mobility: A lot of us struggle with the overhead position. Step one is realizing something isn't right, and step two is doing something about it. Kelly Starrett takes us through some mobs to open up that overhead position so that we can perform better. Warm up 3 rounds: 10…

2016 09 14

Wednesday, Sept. 14 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: It's often said that the best way to mobilize or perfect a movement is to put yourself though full range of motion, spending time in each position. Once technique is secured, load can follow. Check out these prep tips from T-Nation for the snatch as well as the clean…

2016 09 12

Tuesday, Sept. 13 Workout of the Day

By: EVF Performance 0

Mobility: Thoracic spine mobilizations help us stand straighter, breathe easier and hold load on our bodies. Here's some accessory work to go hand in hand with those mobs to increase thoracic mobility and stability. 5 rounds of: 12 wall balls 9 weighted v-ups 6 DB ground to overhead Rest 3…

2016 09 12

Monday, Sept. 12 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 squats 10 banded good mornings 10 supermans 30 second hollow hold Strength Back squat Performance: 70%, 3x10 Fitness: 5x5, across Conditioning Performance 2 rounds for time: 20 calorie row 20 deadlifts (225/155) 20 toes to bar Fitness 2 rounds for time: 20 calorie row 15…

2016 09 11

Sunday, Sept. 11 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 air squats 10 strict toes to bar 10 weighted step ups 10 strict hspu or 45 seconds handstand hold Conditioning 9 rounds for time: 11 snatches (115/75) 11 pull ups 11 thrusters (115/75) Buy-out: 2001 meter row

2016 09 10

Saturday, Sept. 10 CrossFit Workout of the Day

By: EVF Performance 0

Complete with a partner, for time: First: 2 shoulder to overhead (185/125) 4 squat cleans (185/125) 6 synchronized bar-facing burpees 4 shoulder to overhead 6 squat cleans 8 synchro bar-facing burpees 6 shoulder to overhead 8 squat cleans 10 synchro bar-facing burpees 8 shoulder to overhead 10 squat cleans 12…

2016 09 09

Friday, Sept. 9 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=7gXEU0BXmxs[/embed] Mobility: Fire up the posterior chain with these mobility exercises and activation drills. Warm up 6 minutes: 10 KB deadlifts 10 supermans 10 box jumps Strength Deadlift Performance: 75%x5, 85%x3, 95%x AMRAP *Percentages are based on 90% of your 1RM Fitness: 3x5, across Conditioning Performance 30-20-10 reps for time:…

2016 09 08

Thursday, Sept. 8 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=42uqfkzlqkM[/embed] Mobility: Opening up the first rib can be done a few different ways; this video tackles two. Highly recommended to help get those arms overhead and firmly pressed out. Warm up 3 rounds: 5 strict pull ups 5 strict hspu or 2 wall walks 10 air squats Strength Strict…

2016 09 07

Upper East Side

CrossFit WOD

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

CrossFit WOD

Blog Search

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter