EVF Performance | CrossFit WOD

Wednesday 1/1/2014 WOD Happy New Year

Warm up W a PVC pipe 3 sets of 10 Pass Throughs 10 muscle snatches 10 over Head squats 10 Duck walks 10 Sots presses 10 Snatch Balance 10 Hang Snatches Training (Met-Con) "Double dose of Alkaseltzer" In teams of 2 20 Rounds 200 Meter row 10 Box Jumps (24/20)…

2013 12 31

Tuesday 12/31/2013 WOD

By: EVF Performance 2 Comments

Warm up W a PVC pipe 3 sets of 10 Pass Throughs 10 muscle snatches 10 over Head squats 10 Duck walks 10 Sots presses 10 Snatch Balance 10 Hang Snatches Strength/Skill Back Squats 10-5-5-5-10 Training (Met-Con) "The End of the World WOD Part 1" 7 Rounds 7 Kettle Bell…

2013 12 30

Monday 12/30/2013 WOD

By: EVF Performance 1 Comment

Warm up W a PVC pipe 3 sets of 10 Pass Throughs 10 muscle snatches 10 over Head squats 10 Duck walks 10 Sots presses 10 Snatch Balance 10 Snatches Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-90%-95% Base percentages off your 3RM Training (Met-Con) 4 Rounds 30 Secs AMRAP 30 Secs rest…

2013 12 29

Sunday 12/29/2013 WOD

By: EVF Performance 0

Warm up W a PVC pipe 3 sets of 10 pass through's 10 Dislocates 10 Over Head Squats Burgener Warm up Dynamic Stretches Ankles, shoulders and hips Strength/Skill Snatch In 15 Mins build up to a 1RM Snatch 5-3-2-1-1-1 Training (Met-Con) 10 Min Ascending Ladder 2-4-6-8-10-12.... Climb as high as…

2013 12 28

Saturday 12/28/2013 WOD

By: EVF Performance 0

Warm up 2 sets 20 Partner Med ball tosses 20 Partner Med ball Squat and toss 20 partner Med ball toss and run 20 partner Med ball hip toss 20 partner med ball Seated toss Strength/Skill 6 Min AMRAP Partner Floor press and strict pull ups 1 Partner works at…

2013 12 27

Friday 12/27/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 4 negative HSPU Dynamic Stretches Barbell Clean prep work Strength/Skill 10 Min EMOTM Odd 5 Hang Power Cleans @70 of 1RM Even 8 Box Jumps (24/20) (30/24) Training (Met-con) In teams of two "Row,…

2013 12 26

Thursday 12/26/2013 WOD

By: EVF Performance 0

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 3 negative HSPU Dynamic Stretches Workout prep Deadlifts 3-4 sets to build up to workout weight Strength/Skill 6 Min EMOTM 10 Push ups + 5 Deadlifts @70% of 1RM Training (Met-Con) 5 Rounds 4 Min AMRAP…

2013 12 25

Tuesday 12/24/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 2 negative HSPU Dynamic Stretches Strength/Skill Back Squats 10-5-5-5-10 Training (Met-Con) "Leggo Tabata" 20 secs Work 10 rest 8x each movement Front Squats (115/85) Burpee Box Jumps (24/20) KB swings (53/35) Complete all 8 rounds then…

2013 12 23

Monday 12/22/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets 5 Knees to elbows 10 Alt Lunges 15 hollow Rocks 1 negative HSPU W a PVC Pipe 2sets of 10 pass Throughs 10 Over Head Squats Strength/Skill Push press 5-4-3-3-3 65%-70%-80%-85%-90% Base percentages off your 3RM Training (Met-con) 3 Rounds for time 10 HSPU 15 Toes…

2013 12 22

Last-Minute Holiday Gifts!

By: EVF Performance 0

Need a last minute gift idea? Grab an EVF gift card. (Or, tell someone to get YOU one!) EVF Gift Cards can be used towards any of our programs: - CrossFit On-Ramp, Membership, or Class Packs - EVF360 Drop-Ins or Class Packs - In-Home Private Training & 30-minute skills coaching -…

2013 12 20

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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