EVF Performance | CrossFit WOD

Tuesday 2/11/2014 EVF360 Workout of the day

Warm up 6 Min AMRAP (No measure) 5 Inch Worms 5 Squat stretches 5 Strict Pull ups 10 Hollow rocks Training In teams of two "Double Dragon" Row as a team 4000 Meters AMRAP the following: 10 Push ups 10 KB Swings (53/35) 10 Ab-Mat Sit ups Partner A rows…

2014 02 10

Monday 2/10/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up 10 Min AMRAP (No measure) 5 Inch Worms 5 Squat stretches 5 Strict Pull ups 5 push ups 10 Hollow rocks 10 knees to elbows Strength/Skill Back Squats 5-4-3-2-2 In 15 Mins Build to a heavy set of two Training (Met-Con) 12 Min Accending Ladder 3-6-9-12-15....... Front Squats…

2014 02 09

Sunday 2/9/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 sets 200 meter row 10 Pass Thru's 10 Over Head Squat 10 Dislocates Bergener warm up Strength/Skill Take 20 mins to work on Snatch technique If efficient with snatches follow the rep scheme and build up to 3 heavy Singles Hang Snatches 3-3-2-2-1-1-1 Training (Met-Con) 3 Rounds…

2014 02 08

Saturday 2/8/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up Med ball Clean progression 3 sets 5 dead lifts 5 Dead lifts to high shrug 5 Front Squats w the med ball 5 drop in squats (ball stays at hip, hands spin around the ball) 5 Med ball Cleans Dynamic Stretches Training (Met-Con) In teams of 2 3…

2014 02 07

Friday 2/7/2014 CrossFit Workout of the day

By: EVF Performance 7 Comments

Warm up 3 rounds 30 secs each Jumping Jacks Inch worms Modified Groiners Push ups Supermans Jump Squats Strength/Skill Hang Power Cleans Take 15 mins to work on skill and technique 5-3-2-2-2 Training (Met-Con) 20 Min EMOTM 5 Hang Power Cleans +5 Burpees (115/80) RX RX 7 reps each Score…

2014 02 06

Thursday 2/6/2014 CrossFit Workout of the day

By: EVF Performance 5 Comments

Warm up 5 Min AMRAP 5 ring rows 5 Squat Stretches 5 modified Groiners 5 Pass Thru's w PVC pipe 5 Hollow Rocks 15 Double Unders (practice) do not exceed more than 6 attempts 5 Min Kipping warm up/ practice Strength/Skill Floor Press 10-8-6-4-2 Super set with Max Ring rows…

2014 02 05

Wednesday 2/5/2014 CrossFit Workout of the day and a post from Coach Jenna

By: EVF Performance 7 Comments

Warm up 7 min AMRAP 7 ring rows 7 Squat Stretches 7 inch worms 7 modified Groiners 7 Pass Thru's w PVC pipe 7 Hollow Rocks Strength/Skill Snatch grip Dead lifts 5-5-5-5-5 Super set with HSPU's 5-5-5-5-5 (Strict or Kipping) Training (Met-Con) "Open WOD 11.2" 15 Min AMRAP 9 Dead-lifts…

2014 02 04

Tuesday 2/4/2014 360 Workout of the day

By: EVF Performance 5 Comments

Hey folks, do not be alarmed your fitness will still be constantly varied, while using functional movements performed with high intensity. We are proud to unveil our new 360 programming. It will flow with our CrossFit programming giving you an option for more endurance and midline stability work. Lets face…

2014 02 03

Monday 2/3/2014 CrossFit Workout of the day

By: EVF Performance 13 Comments

Warm up 7 minAMRAP 7 ring rows 7 Air Squats 7 inch worms 7 squat stretches 7 Pass Thru's w PVC pipe Strength/Skill Push Press 5-3-2-1-1-1 Take 15 mins to find a 1 RM Training (Met-con) 4 rounds 3 Min AMRAP 1 Min Rest between rounds 10 Pull ups 10…

2014 02 02

Sunday 2/2/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 5 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners Strength/Skill In 15 Mins complete KB Turkish Get ups 3-3-3-3-3 (Per leg) Training (Met-con) "Super Bowl Shuffle" 12 Min AMRAP 6 KB Thrusters (35/26) (53/35) (Seattle Defense) VS 36 Double…

2014 02 01

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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