EVF Performance | CrossFit WOD

Warm up W a PVC pipe 3 sets 10 Pass Thru's 10 Dislocates 10 Over Head squats Training (Met-Con) "El Bandidos" In teams of two As a team complete the following For time 5 Rounds Row 1000 Meters 20 Over Head Squats (95/65) 20 Box Jumps (24/20) 1 partner can…

2014 03 29

Saturday 3/29/2014 CrossFit Workout of the day

By: EVF Performance 0

For those members at our east side location who are not registered for the Open we highly encourage you to take our 360 class tomorrow at 9am. Todays CF workout has no time cap. Due to those logistics we can not set times for heats. It may be awhile before…

2014 03 28

Friday 3/28/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 rounds 30 secs each Inch worms Single's (jump rope) Iron cross Jumping Jacks Scorpion stretch Burpees Strength/Skill Dead-Lifts 10-5-5-5-5 Training (Met-Con) "The Jumping Dead" For time 20 Dead Lifts (225/155) 20 Double Unders 15 Dead Lifts 40 Double Unders 10 Dead lifts 80 Double Unders 5 Dead…

2014 03 27

Thursday 3/26/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 3 rounds 30 secs each Alt lunges Burpees Iron cross High knees Inch worms Strength/Skill 5 sets of 10 Strict pull ups Super set with 8 Pistols Training (Met-con) In 6 mins complete 30 Shoulder to over head (95/65) (115/75) 30 Wall Balls (20/14) 30 Pull ups If…

2014 03 26

Wednesday 3/26/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 5 mins "CINDY" 5 push ups 10 pull ups 15 Air Squats Then Barbell warm up progression W an empty barbell 3 up and down shrugs 3 jump shrugs from mid thigh 3 jump shrugs from shin 3 Power Cleans from Hip 3 power Cleans from mid thigh…

2014 03 25

Tuesday Workout of the day

By: EVF Performance 5 Comments

Dynamic warm up Coaches Choice Workout 1 "Gone so bad" 3 Rounds 1 Min Max Reps KB Swings (53/35) Box Jumps (24/20) Mountain Climbers Med ball V ups 1 Min rest between rounds Workout 2 10 Rounds 10 HR Push ups 10 Tuck jumps 10 Med ball Sit ups

2014 03 24

Monday 3/24/2014 CrossFit Workout of the day

By: EVF Performance 16 Comments

Warm up 7 Mins 10 Lunges 10 Supermans 10 Groiners 5 Push ups 5 pull ups Strength/Skill Back Squats 10-5-5-5-10 Look to make an increase from last week. Training (Met-Con) 4 rounds 3 Min AMRAPS 5 Thrusters (75/55) (95/65) 5 Burpees 1 Min Rest between rounds Score is your lowest…

2014 03 23

Sunday 3/23/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets of 20 Hollow rocks 5 pull ups 20 Double Unders (do not exceed 10 attempts) Strength/Skill 5 sets of 5 per leg Turkish Get ups w KB Look to increase weight after each set Training (Met-Con) In teams of two 20 Min Time cap 100 Air…

2014 03 22

Saturday 3/22/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up 3 sets 200 Meter row 5 Wall Balls 5 pull ups 5 Knees to elbows 5 Cleans (increase to working weight through the 3 rounds) Met-Con Open WOD 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots, (20/14). to 10-foot target and 9 foot target 30 cleans (135 /95)…

2014 03 21

Friday 3/21/2014 CrossFit Workout of the day

By: EVF Performance 4 Comments

Warm up 10 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches 5 pull ups 5 HR Push ups 20 Double Unders (practice) Strength/Skill In 15 Mins Complete 5 sets of the following complex from the rack 1 Push Press 2 Strict Presses Training (Met-Con) 9 Min AMRAP…

2014 03 20

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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