EVF Performance | CrossFit WOD

Sunday 6/29/2014 CrossFit workout of the day

Warm up Shoulder traction with bands 3 sets 10 pass Thru's 10 OHS Snatch warm up with coach Strength/Skill Hang Snatches 5-4-3-3-3 Work on mechanics and efficiency Training 4 Rounds 10 Hang Power Snatches(95/65) 200 meter row 1 Min Rest Between rounds Scale options Scale weight Sub with plate G2OH…

2014 06 28

Saturday 6/28/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up Row for distance Smooth, and practice technique 6 Mins alt every min with partner 3 sets of 5 inch worms 5 spiderman stretches 5 squat stretches then prep for workout take 3-4 sets to build up to working weight on DL'S Also practice TTB and kipping swings Training…

2014 06 27

Friday 6/27/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 400 meter run Shoulder traction w bands Ball and tspine stretch 3 sets 10 Pass Thru's w a lung 10 Dislocates 10 Burpees Strength/Skill Strict press 5-4-3-3-3 Build to a 3 RM Training 5 Rounds 30 secs on 30 secs off Push press (95/65) Box Jumps (24/20) Scale…

2014 06 26

Thursday 6/26/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up Banded Shoulder traction stretches 3 sets 5 Scorpion stretches 5 Spider-Man stretches 30 Sec plank 15 Sit ups 15 Supermans Strength/Skill For quality 15-12-9-6-3 Ring Push ups strict pull ups http://youtu.be/aHN1aLAF4RA Scale options Push ups (weighted) Inverted Ring Rows http://youtu.be/m8GZlHJulc8 Training Main site WOD "The GHOST" 6 rounds…

2014 06 25

Wednesday 6/25/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up Shoulder traction with Bands 2 mins each arm 2 sets of 5 inch worms 5 Air Squats 5 Burpees 5 Spider-Man stretches Clean prep work 1 Hang Power clean (hips) 1 Hang power Clean (knees) 1 Front Squat 1 Hang Clean (hips) 1 Hang Clean (knees) 1 Front…

2014 06 24

Tuesday 6/23/2014 workout of the day

By: EVF Performance 7 Comments

Warm up Each 30 secs Repeat 2X Jumping jacks Plank reaches High knees Knee touches Super man holds Sit ups Spider-Man's Air Squats Workout 1 "TABATA " 8 rounds 20/10 "Burpee to plate" Workout "Mad dash" 30 Min AMRAP In teams of 2 Divide the work evenly 1 partner works…

2014 06 23

Monday 6/23/2014 CrossFit Workout of the day

By: EVF Performance 10 Comments

Warm up "Fun w balls on a Monday " Partner up and perform the following for 20 team reps 2 sets Chest pass Squat and toss Squat hold and toss Hip toss Toss and sprint Burpee and toss Duck walk and pass Strength/Skill OHS 3-3-3-3-3 Training BenchMark "KAREN" For time…

2014 06 22

THINK LIKE A BUMBLEBEE, TRAIN LIKE A RACEHORSE

By: EVF Performance 0

This is an amazing article written By Ben Bergeron. Im always looking for material to give my athletes. Whether their looking to compete or just want to be healthy and lose a few, it doesnt matter. Everyone deserves the right to have that spark ignited. We all have a fire…

2014 06 10

Coach’s spotlight of the month “NEW”

By: EVF Performance 11 Comments

Hey folks, this is something very new that we are extremely stoked for. Starting this month we will high light a coach and get the inside scoop on what makes them tick. Our first Coach's Spotlight is.........Drum roll.......Wait for it...... Coach Blair Jost! Why CrossFit? I've been an…

2014 06 05

June Athlete Spotlight of the month

By: EVF Performance 4 Comments

Welcome to our June Athlete Spot light of the month. We are very excited and proud to announce that this months spot light is Karishma Sanjani How/when did you get involved in CrossFit? What has motivated you to stick with it? Exactly a year ago I got involved in…

2014 06 05

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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