EVF Performance | CrossFit WOD

Tuesday November 4, 2014 CrossFit Workout of the Day

"Seven Hells” 7 minute AMRAP 7 calorie row 7 burpees 7 sit ups Rest 2 minutes 7 minute AMRAP 7 KB swings 7 goblet squats 7 push ups Rest 2 minutes 7 minute AMRAP 200m run 7 plate ground to overhead 7 jump squats Catch your breath and gear up…

2014 11 03

Monday November 3, 2014 CrossFit Workout of the Day

By: EVF Performance 11 Comments

By Coach Brandon Renert Today we start our new 8-week training cycle, which will consist of 6 weeks of training, a week of testing, and a week of de-load. Each cycle includes specific strength and skill movements on certain days. This upcoming cycle will entail: Monday: Low bar back squat…

2014 11 02

Sunday November 2, 2014 CrossFit Workout Of the Day

By: EVF Performance 0

Warm-up Shoulder stretches with bands, scap/lat roll with ball/foam roller then, 15mins to complete 10-8-6 reps of each: PVC Pass-thru PVC Around the world PVC OHS (get in some squat therapy facing a wall) PVC drop snatch PVC Press-in Snatch (Sots press) spider stretch (10-8-6 per leg) Snatch progressions Strength/Skill…

2014 11 01

WOD-O-WEEN is here! November 1, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up Workout prep With your partner, spend 15 minutes warming up FS, PP and HPC: partner A: dynamic hip/shoulder stretches Partner B: 5 muscle clean 5 high hang power cleans 5 hang power cleans 5 front squats 5 push press *find working weight Partner WOD: LIVING VS. ZOMBIES 4 Rounds…

2014 10 31

Happy Halloween! Friday 10/31/2014 CrossFit Workout of the Day

By: EVF Performance 2 Comments

Don't forget our costume WOD-O-WEEN is Saturday 11/1 for all classes! Come dressed in your favorite costume (ON SATURDAY)...best costume each class gets a Starbucks card...coach decides who wins ;-). Now its ON! Warm-up In 8 Minutes, AMRAP 10 burpees 10 PVC good mornings 10 sonics 10 iron cross 10…

2014 10 30

Thursday October 30, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up Row 1k Look to increase intensity each 250M. Row the full 1K without stopping, but step up the power in the stroke each 250M. Note your 500M split each 250M segment, and look to decrease the time by 10-15 secs each segment. Control your stroke and you will learn…

2014 10 29

Wednesday, October 29, 2014 CrossFit Workout of the Day

By: EVF Performance 8 Comments

Warm-up Shoulder stretches with band, scap/lat roll with ball/peanut In 8 minutes, AMRAP: 10 pass-thru 10 dislocates 10 pushups 10 ring rows/5 strict pullups 30 second hollow hold Strength Strict Press Find a new 1RM 5-4-3-2-1-1-1 Training In 5 minutes, climb the ladder of: 2, 4, 6, 8, 10, 12....…

2014 10 28

Tuesday October 28, 2014 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up coach's choice "Reppin' the AMRAP" 7 min AMRAP of weighted sit ups w/plate EMOM 7 plate G2OH *Rest 1 minute* 7 min AMRAP of burpees EMOM 7 Wall Balls *Rest 5 minutes* 20 min AMRAP 10 Thrusters (KB, MB, plate) 250M row 400M run 20 single leg med ball…

2014 10 27

Monday October 27, 2014 CrossFit Workout of the Day

By: EVF Performance 7 Comments

Warm-up Spend 7 mins Smash/roll triceps stretch lats with bands dynamic stretches for hips (spider stretch, squat stretch, samson) then, 3 rounds of 'Sit up Cindy' 5 pullups/ring rows, 10 pushups, 15 squats, 20 abmats Strength Front Squats Find new 1RM 5-4-3-2-1-1-1 Training 10 Min EMOM Even: 10 Thrusters (115/80)…

2014 10 26

Meet the “Fittest Woman on Earth,” Camille Leblanc-Bazinet, at EVF Performance CrossFit Columbus Circle

By: EVF Performance 0

The 2014 Reebok CrossFit Games champion and 5-time Games competitor talks training, performance and improving your skills Leblanc-Bazinet has finished in the top 10 at the Reebok CrossFit Games for the past 4 years. The chemical engineering student is also training to qualify for the 2016 Summer Olympics in weightlifting. EVF Performance is Camille's athletic…

2014 10 26

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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TRY EVF Performance FREE!

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