EVF Performance | CrossFit WOD

Thursday 3/19/2014 CrossFit Workout of the day

Warm up In 7 mins 5 Wall Balls 10 Kipping Swings 20 Alt Lunges 10 Pass Thru's (PVC) 5 Modified Groiners 10 Supermans Strength/Skill (15 mins) 5 sets of 5 Strict HSPU (no deficit) 5 Strict C2B Pull ups 5 Strict Ring Dips Rest 1-2 mins after completing all three…

2014 03 19

Wednesday 3/19/2014 CrossFit workout of the day

By: EVF Performance 5 Comments

Warmup 5 Min AMRAP 20 Jumping Jacks 5 Squat stretches 5 Scorpion Stretches 4 Samson Stretches 10 Push ups 15 Ring rows Then with an empty Barbell 2 sets 3 x Hang Power Snatch (hips) 3 x Power Snatch (shins) 3 x Hang Power Clean 3 x Power Clean 3…

2014 03 18

Tuesday 3/18/2014 workout of the day

By: EVF Performance 0

Dynamic Warm up Workout 1 3 Rounds (12 mins) 1 Min max reps Push ups Sit ups Air Squats 1 min rest between each round There is no rest between between movements. Only rest after you completed all three minutes. Workout 2 Row intervals In teams of two 10…

2014 03 17

Monday 3/17/2014 CrossFit Workout of the day

By: EVF Performance 8 Comments

Warm up 8 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches 5 pull ups 5 Burpees 10 Air Squats Strength/Skill In 15 Mins Back Squats 10-5-5-5-10 Then Workout prep 2-3 sets of 6-8 thrusters Build up to working weight Training (Met-Con) Bench Mark "FRAN" 21-15-9 Thrusters (95/65)…

2014 03 16

Sunday 3/16/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Lax Ball 2 Mins Each Scapula Foam Roller 2 Mins Each leg (Hip flexors, IT Bands, Quads) 4 Mins 5 Iron crosses 5 Squat Stretches 5 Spider man Stretches Training (Met-Con) In teams of two "Momma says knock you out" 1 Partner rows 1 Partner performs the AMRAP…

2014 03 15

Saturday 3/15/2014 CrossFit workout of the day

By: EVF Performance 1 Comment

Warm up In ten mins 5 Inch worms 5 Iron cross stretches 10 hollow rocks 5 scorpion stretches 5 Squat stretches 10 Jump Squats 5 Pull ups Training (Met-con) Workout 14.3 8 minute AMRAP: 10 deadlifts, (135 / 95) 15 box jumps, (24 / 20 ) 15 deadlifts, (185 /…

2014 03 14

Friday 3/14/2014 CrossFit Workout of the day

By: EVF Performance 2 Comments

Warm up 6 Mins 5 strict pull ups/10 Rings rows 10 Air Squats 10 hollow rocks 20 Double Unders (5 attempts) Strength/Skill Floor press 5-4-3-2-1-1-1 65%-70%-75%-80%-85%-90% -100% Take 15 mins to build to a 1 RM Training (Met-con) 4 Rounds 3 Min AMRAP 10 Rack Lunges (95/65) 30 Double…

2014 03 13

Thursday 3/13/2014 CrossFit Workout of the day

By: EVF Performance 3 Comments

Warm up 3 sets 10 Pass Thru's 10 Threw the window (Kipping drill) 10-15 secs hand stand hold (on wall) 10 Groiners Strength/Skill 15-12-9 For quality Strict Pull ups Strict ring dips Strict Toes to bar Training (Met-Con) 20 Min AMRAP 5 HSPU 10 Pull ups 15 Russian KB Swings…

2014 03 12

Wednesday 3/12/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 6 mins 5 squat stretches 5 Groiners 10 Hollow rocks 5 Power Cleans empty BB 5 Front Squats empty BB Strength/Skill Back Squats 5-4-3-3-3 Training (Met-Con) 5 Min Climb as high as you can 2-4-6-8-10-12...... Power Cleans (115/80) Front Squats 2 Min Rest 5 Mins Power Cleans (115/80)…

2014 03 11

Tuesday 3/11/2014 Workout of the day

By: EVF Performance 5 Comments

Dynamic warm up 10 Min EMOM ODD 12/14 Cal Row Even 10 Box Jumps (24/20) 3 Min Rest 10 Min AMRAP 10 Burpees to plate 10 weighted Alt Lunges 10 Weighted Sit ups 3 Min Rest "The Guantlet" 1 Min Max Meter row 1 Min Max Double Unders/singles 1 Min…

2014 03 10

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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