EVF Performance | CrossFit WOD

Sunday 9/29/2014 CrossFit Workout of the day

Warm up "ANNIE Practice" 50-40-30-20-10 DU Sit ups Shoulder stretches w bands Strength/Skill Floor Press 5-5-5-5-5 Training 12 Min AMRAP 40 Double Unders 20 Air Squats 10 Ring Dips

2014 09 28

Saturday 9/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up "Fun with our balls" Partner up 20 each set All to be done w a MB 1-2 sets squat and toss hold squat and toss Hip toss Toss and burpee Seated toss Sit up and toss Training In teams of two "CMC FOMO" 12 Rounds for time Alternate…

2014 09 26

Friday 9/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 5 inch worms 5 iron crosses 5 wall balls 10 sonics 10 Groiners Strength/Skill RDL 5-5-5-5-5 Increase each set Training "Death by wall Ball" Min 1 1rep Min 2 2 reps Min 3 3 reps Keep going until you die

2014 09 25

Thursday 9/25/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Shoulder stretches w bands 5 mins 10 Pass Thru's 10 dislocates 5 Burpees 5 inch worms Strength/Skill 15-12-9-6-3 Strict ring Dips Strict pull ups Training Complete for time 20 HSPU 60 KB Swings (53/35) 120 Double Unders 10 HSPU

2014 09 24

Wednesday 9/24/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 8 mins 10 Pass Thru's 10 dislocates 10 KIPPING swings 10 Burpees 10 sonics Strength/Skill Over head Barbell Complex 5 sets of 1 Push press 2 Push Jerks Build to a successful heavy set Training 3 Rounds for time 20 TTB 400 meter run

2014 09 23

Tuesday 9/23/2014 Workout of the day

By: EVF Performance 0

Warm up Coach's choice Workout of the day "The Perfect 10" 3 Rounds 45 secs work 15 Secs rest Complete as many reps as possible all the way through. rest 3 mins in between rounds Burpee lat hop 2 burpee Air Squats Sit ups Burpee to 3 Push ups Leaping…

2014 09 22

Monday 9/22/2014 CrossFit workout of the day

By: EVF Performance 9 Comments

Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill Week 3 20 RM…

2014 09 21

Sunday 9/21/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up "Annie Practice" 50-40-30 Double Unders Sit ups Dynamic stretches Strength/Skill Turkish Get ups 5 sets of 3 Training 200 meter Row 21 HSPU 400 meter Row 15 HSPU 800 meter Row 9 HSPU

2014 09 20

Sat 9/20/2014 CrossFit workout of the day

By: EVF Performance 0

TEAM DAY

2014 09 19

Friday 9/19/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up 8 Min Time cap "Annie Practice" 50-40-30-20-10 Double Unders Sit ups Dynamic stretches Strength/Skill RDL 5-5-5-5-5 Training 3RFT 30 wall balls (20/14) 400 meter run

2014 09 18

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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