EVF Performance | CrossFit WOD

Sunday 11/24/2013 WOD

Warm up Lax Ball 2 Mins per scapula W a PVC pipe 2 Sets of 10 Pass Throughs 10 Around the worlds 10 Over Head Squats Strength/Skill 15 Mins Kipping Practice Learn to kip and practice to improve pull ups, butterfly pull ups and toes to bar Training (Met-Con) 12…

2013 11 23

Congrats to everyone who participated in The Lurong Living Paleo Challenge.

By: EVF Performance 1 Comment

Great job to everyone who participated in The Lurong Living Paleo Challenge. There were some amazing performances. As you move forward i want you all to think of a few things. Did you learn to understand what eating "clean" actually means? Did eating this way help your performance in the…

2013 11 22

Saturdays CrossFit Total

By: EVF Performance 0

A message from Dave Members, Just a few quick pointers to keep in mind for tomorrow’s CrossFit total. The event will start at 11am. If you would like to participate, you must be here at 11. Attempt Selection. The lifts performed will be the squat, strict press and the deadlift,…

2013 11 22

Friday 11/22/2013 WOD

By: EVF Performance 0

Warm up With a PVC pipe Burgerner Warm up 10 Snatch Balance Dynamic Stretches Strength/Skill Snatches 5-4-3-3-3 In 15 Mins build to a 3 RM. touch and go from the ground. Training (Met-con) 1 Mile run 30 Alt KB Snatches (53/35) Alt each rep, 30 per arm Scale options Scale…

2013 11 21

Thursday 11/21/2013 WOD

By: EVF Performance 6 Comments

Warm up 400 Meter Ski 3 sets of 5 Strict Pull ups 10 Planks to push ups 15 Sonics Dynamic Stretches Strength/Skill Floor Press 5-4-3-3-3 Training (Met-con) "A little Tabata" 20 Secs AMRAP 10 secs rest 4 Rounds Each Ball Slams Ab-Mat Sit ups Push ups Ski Erg Perform each…

2013 11 20

Wed 11/20/2013 WOD

By: EVF Performance 11 Comments

Warm up 3 sets of 10 Push ups 15 Air Squats 20 Jumping Jacks Dynamic Stretches Workout prep 10 Mins Take 4-5 sets to build up to working weight 3 Dead lifts 2 Hang Power Cleans 1 Jerk Training (Met/Con) "TANGO AND CASH" In teams of two EMOTM for 20…

2013 11 19

Tuesday 11/19/2013 WOD

By: EVF Performance 6 Comments

Warm up 400 Meter row 2 sets of 45 secs work 15 secs rest High knees Inch Worms Sonics Groiners Strength/Skill EMOTM for 6Mins Odd Mins 5 Strict Pull ups /10 Push ups Even mins 5 Strict T2B/ 5 Strict Ring dips If unable to do a strict pull up,…

2013 11 18

EVF Battle Of the Fittest Standards

By: EVF Performance 1 Comment

Happy Monday EVF'ers! Here are the standards for the RX and scaled divisions. As you can see the standards are do-able by all. The second and third workouts will be posted this week and next. The final WOD will be announced right before hand along with the finalist. This is…

2013 11 18

Saturday 11/16/2013 WOD

By: EVF Performance 0

Warm up Partner med ball warm up 2 sets of 20 Step and toss 20 Squat and toss 20 squat hold and toss 20 hip toss 20 toss and run 20 toss and burpee Training (met-con) "Smokey and the bandit 2" In Teams of 2 20 Min AMRAP 200 Meter…

2013 11 15

Friday 11/15/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 sets of 5 Inch Worms 10 strict Pull ups 15 alt Side Lunges 20 Ab Mat Sit ups Dynamic Stretches Strength/Skill Snatch Grip Dead lifts (off blocks) 5-5-5-5-5 Training (Met-Con) 3 rounds 10 Dead Lifts (225/155) (275/190) 15 Ring Dips 600 Meter run 600 meter run distance…

2013 11 14

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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!

New To EVF

Experienced CrossFitter