EVF Performance | CrossFit WOD

Wednesday, Sept. 7 CrossFit Workout of the Day

[embed]https://www.youtube.com/watch?v=POpKGBpvxaI[/embed] Mobility: If you're finding your lower back is firing up during back squats, try unlocking the pelvis, hips and low back to provide some relief and smash out the junk. Warm up 7 minutes: 10 lateral band walks 10 walking lunges 10 sit ups 10 supermans Strength Back squat…

2016 09 06

Tuesday, Sept. 6 Workout of the Day

By: EVF Performance 0

Jump start your health before the holiday season. Join our Lurong team here. Mobility: Everyone benefits from happy hips, especially your lower back. When we have unhealthy hips, we tend to overcompensate with other areas of the body, oftentimes the lumbar spine. Here are 13 ways you can improve your…

2016 09 05

Sunday, Sept. 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 15 squats 10 push ups 5 burpee broad jumps 10 hollow rocks Conditioning Mainsite WOD, 8/8/16 20 minute AMRAP: 8 strict pull ups 8 box jumps (36/30) 12 KBS (70/53)

2016 09 03

Saturday, Sept. 3 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, 30 minute AMRAP: 9 burpee muscle ups* 18 overhead squats (135/95) 27 KBS (70/53) 36 shoulder to overhead (135/95) 100 double unders *sub 18 burpee C2B pull ups Split reps however you choose.

2016 09 02

Friday, Sept. 2 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=kySMeaK-rEo[/embed] Mobility: Release the sliding surfaces on the side of your leg to help you deadlift and squat better. Grab a partner and a kettlebell and get after this mob! Warm up 6 minutes: 10 good mornings 10 supermans 10 hollow rocks 10 spiderman stretches Strength Deadlift Performance: 70%x3, 80%x3,…

2016 09 01

Thursday, Sept. 1 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=NIRyFhgs-Yw[/embed] Mobility: Test, mobilize, activate and retest the overhead position before going into strict presses today. It's important to mobilize then stabilize so you can press correctly. Warm up 3 rounds of strict “Cindy”: 5 strict pull ups 10 push ups 15 squats Strength Strict press Performance: 75%, 5x5 Fitness:…

2016 08 31

Wednesday, August 31 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=ACAz6HFj1xE[/embed] Mobility: Shoulder health! Use this Bulletproof Shoulder routine to create stability in the shoulders. Warm up 2 rounds: 10 pass thrus 10 OHS 10 good mornings Barbell warm up, 2 rounds: 3 hang snatch pulls 3 snatch pulls 3 muscle snatches 3 snatch push press 3 power snatches Strength…

2016 08 30

Tuesday, August 30 Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=HjUBceX65BM[/embed] Mobility: If you're looking for a new way to mobilize the forearms to improve the wrist mobility, look no further! Grab a voodoo band and run the wrist through full ranges of motion, including the hook grip. 4 rounds, starting each movement every 90 seconds: 7 DB burpee step…

2016 08 29

Monday, August 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 10 squats 10 supermans 10 step ups 30 seconds plank Strength Back squat Performance: 75%, 5x5 Fitness: 5x5, across Conditioning Performance For time: 15-12-9-6-3 Toes to bar 50-40-30-20-10 Air squats Fitness For time: 15-12-9-6-3 Knees to elbows 50-40-30-20-10 Air squats

2016 08 28

Sunday, August 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 5 strict pull ups 10 v-ups 10 OHS Skill Kipping pull ups/C2B Conditioning Mainsite Sunday 20 minute AMRAP: 5 C2B pull ups 10 ring dips 15 overhead squats (95/65)

2016 08 27

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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