EVF Performance | CrossFit WOD

Tuesday 12/3/2013 WOD

Warm up 400 Meter row/run/ Ski 3 sets of 5 Inch Worms 5 Squat stretches 5 Russian KB Swings( light) 10 Supermans Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) 10 Min Ascending Ladder 2-4-6-8-10 etc... Squat cleans (135/95) Hand Release push ups Scale options Scale weight on Squat cleans Sub squat…

2013 12 02

EVF Battle Of The Fittest Info

By: EVF Performance 1 Comment

Its almost here! Are you excited? Nervous? Pumped up? YEAAAA BUDDY! I know we are. This is our first in-house event in which our very own members (YOU) will test their CrossFit fitness amongst each other in true CrossFit competition fashion. Awesomeness! Here are some last minute details,…

2013 12 02

Monday 12/2/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 sets of 5 wall balls 5 Sumo Dead lift High pulls 5 Box Jumps 5 Push Presses 5 cal Row Training ( Met-Con) "Fight Gone Bad!" 3 rounds 1 Min Each station 1 Min rest between each round Wall-balls (20/14) Sumo deadlift high-pull (75/55) Box Jump (20)…

2013 12 01

Sunday 12/1/2013 WOD

By: EVF Performance 0

Warm up 250 Meter row Burgener Warm up Dynamic Stretches Strength/Skill 6 Min EMOM 4/5 Power Snatches (95/65) Training (Met-Con) Worlds Aids Day In conjunction with boxes around the world and our friends at BRICK New York "Kurt's Team Chipper" – in teams of 2 people 100 pullups 100 box…

2013 11 30

Saturday 11/30/2013 WOD

By: EVF Performance 0

Warm up 15 mins W a PVC pipe 2 sets of 10 Pass Thru's 10 around the worlds 10 Over Head squats W an empty barbell 2 Sets of 5 Rack Lunges 5 push presses 5 Hang Power Cleans 5 Snatch with Dead lifts 5 Squat Clean Thrusters Training (Met-Con)…

2013 11 29

Friday 11/28/2013 WOD

By: EVF Performance 1 Comment

Warm up 3 rounds of "CINDY" 5 Strict pull ups 10 push ups 15 Air Squats Dynamic Stretches Strength/Skill strict Press 3-3-3-3 Push press 2-2-2-2 Training (Met-Con) 2 Min Max Burpee Box Jumps(24/20) 1 Min Max Pull ups 1 Min Rest 2 Min Max Cal Row 1 Min Max Air…

2013 11 28

11/27/2013 WOD Happy Thanksgiving!

By: EVF Performance 3 Comments

Warm up 600 Meter row/Run or ski Dynamic stretches Training (Met-Con) "12 Days of Thanksgiving? Why not." 50 Min Time cap 1 Stair Run 2 Pistols 3 Toes to bar 4 Kettle bell PushPresses (35/22) 5 Hand Release push ups 6 Box Jumps (24/20) 7 Over head Squats w plate…

2013 11 27

Wednesday 11/27/2013 WOD

By: EVF Performance 12 Comments

Warm up 400 Meter row 2 sets of Plank 1 min 10 Super mans 10 Spider man push ups Dynamic Stretches Strength/Skill Turkish Get ups 5 sets of 3 In 15 Mins Build up as heavy as you can Training (Met-Con) Bench Mark "JACKIE" 1000 Meter row 50 Thrusters (45/35)…

2013 11 26

Tuesday 11/26/2013 WOD

By: EVF Performance 5 Comments

Warm up 2 Mins Foam Roll both Hips, Quads, IT Bands, Hamstrings 3 sets of 45 secs 15 secs rest Inch Worms Ring rows Sonics Mountain climbers Strength/Skill Warm up and practice the following movements 3 sets for no time measure 10-15 double Unders 3-4 HSPU's Training (Met-Con) "Thelma and…

2013 11 25

Monday 11/25/2013 WOD

By: EVF Performance 5 Comments

Warm up With an empty barbell 3 sets of 5 Front Squats 5 Good Mornings 5 Back Squats 5 Power Cleans Dynamic Stretches Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) "Going to the bar" 21-15-9 Back Squats (135/95)(185/125) Toes to bar Power Cleans (135/95) Scale options Scale weight on BS and…

2013 11 24

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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