EVF Performance | CrossFit WOD

Wednesday 7/30/2014 CrossFit Workout of the day

Warm up Banded stretches for shoulders BB prep/WU 3x Muscle clean to Rack position 3x jump and shrug (hip) 3x jump and shrug (above knee) 3x Hang Power Clean 3X Hang Clean Dynamic stretches Strength/Skill Take 15 Mins to build to a heavy successful complex 5 sets of 1 Clean…

2014 07 29

Tuesday 7/29/2014 Workout of the day

By: EVF Performance 3 Comments

Warm up Fun w friends and balls All to be done w a partner 2x 10 Chest passes 10 squat and toss 10 toss at the bottom of a squat hold 10 hip tosses 10 Burpee and toss 10 seated tosses w feet off ground 10 toss and switch places…

2014 07 28

Monday 7/28/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 OHS (PVC) Strength/Skill Back squats 5-5-5-5-5 60% 70% 75% 85% across last 2 sets % are based off your 5 RM Training 7 Min AMRAP 7 OHS (95/65) 40 Double Unders…

2014 07 27

Sunday 7/27/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 8 Min EMOM Even 12/14 Cal Row Odd 10 Burpees Strength/Skill Turkish Get-Ups 5 sets 3 per leg Training 5 Rounds 15 Rings Dips 30 Air Squats 200 Meter row Scale options Scale rings dips Scale # of rounds

2014 07 26

Saturday 7/26/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Partner air Squat ladder 10-8-6-4-2 2-4-6-8-10 Dynamic stretches Prep 2-3 sets of 10 KB swings 5 Burpees 5 pull ups 20 Double Unders Training "Thank you sir, may I have another" In teams of two Divide the work evenly One partner works at a time 10 Min AMRAP…

2014 07 25

7/25/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 30 secs each Pass Thru's Dislocates OHS Burpees High knees Banded shoulder stretches Strength/Skill Strict Press 5-4-3-3-3 Take 15 Mins to build to a 3RM Training 800 Meter run 30 Push Presses (95/65) 800 Meter run Scale options Scale distance Scale # of reps Scale weight

2014 07 24

7/24/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 3 Mins Double Under Practice Shoulder stretches w Bands 3 sets 30 Secs each Plank Groiners Sonics Mountain Climbers Superman holds Strength/Skill For Quality 12-9-6-3 Strict Pull ups Strict Ring Dips Training Complete the following for time 500 meter row 50 Box Jumps (24/20) 50 Wall Balls (20/14)…

2014 07 23

Wednesday 7/23/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

Warm up Banded hip stretches 6 Min EMOM Even 15 Jump Squats Odd 5 pull ups+ 5 Burpees BB warm up Strength/Skill BB Complex 5 sets 3 Clean Pulls 2 Hang Power Cleans Training "Ze Grip" For time 12-11-10-9-8-7-6-5-5-3-2-1 Toes To Bar Hang Power Cleans (155/110) Deadlifts (155/110) Scale options…

2014 07 22

Tuesday 7/22/2014 Workout of the day

By: EVF Performance 11 Comments

Warm up Dynamic Warm up Workout 1 1 Min Each 3 Rounds Plank Reaches Flutter kicks Spider-Man hip rotations Side planks Rest 1 Min Workout 2 In 30 Mins Perform 3 Rounds of 20 HR Push Ups 20 Weighted Lunges (45/25) 20 Weighted Sit ups (45/25) Then run 800 Meters…

2014 07 21

Monday 7/21/2014 CrossFit Workout of the day

By: EVF Performance 19 Comments

Warm up Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 Air Squats Strength/Skill Back squats w tempo 42x1 5-5-5-5-5 60% 70% 75% 80% across last 2 sets % are based off your 5 RM Training Bench Mark "AIR FORCE"…

2014 07 20

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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