EVF Performance | CrossFit WOD

Sunday 10/20/2013 WOD

Warm up 400 meter run 2 Mins Foam each Leg 2 Mins LAX Ball each Scapula Dynamic stretches and mobility Hips and shoulders Training (Endurance) 1 Mile Repeats Work to Rest 1.1 Ratio Run 1 mile then rest as long as it took you to run it. repeat. 1K row…

2013 10 19

Saturday 10/19/2013 WOD

By: EVF Performance 1 Comment

Warm up 600 meter run 2 sets of 30 secs Burpees 30 secs Lunges 30 secs Push ups 30 Supermans 30 secs Groiners Strength/Skill Dead-Lifts 5-3-3-3-5 Training (Met-Con) 20 Min AMRAP "We've lost our damn minds" Partner DT and CINDY Complete 1 round of DT each Compete 1 round of…

2013 10 18

Friday 10/18/2013 WOD

By: EVF Performance 5 Comments

Warm up "Fun with Plates" Dynamic Stretches Training (Met-Con) "Coach has gone Cray Cray" 10 Min EMOM Odd 10/12 Wall Balls (20/14) (30/20) Even 10/12 Cal Row 5 min rest 10 Min AMRAP 10 Thrusters (95/65) (115/80) 10 Ring dips 1 stair run Scale options Scale weight on ball Scale…

2013 10 17

Thursday 10/17/2013 WOD

By: EVF Performance 1 Comment

Warm up With an empty Barbell 3 sets of 12 Deadlifts 6 power Cleans 3 Push presses Dynamic Stretches Clean and jerk progression Strength /Skill Clean and Jerks 5-3-3-2-2 Take 20 Mins to build to a 2RM Touch and go from the ground Training (Met con) Level 1 (Fitness) 800…

2013 10 16

Wednesday 10/16/2013 WOD

By: EVF Performance 2 Comments

Warm up 800 meter run "SMASHING w a barbell Lax Ball on Scapula 2 mins per scapula Dynamic Stretches Strength/Skill 10 Mins Do as many sets as you can 3 Turkish Get ups Super set with 10 Strict Toes To Bar Rest 2-3 mins between each set Training (met-con) BenchMark…

2013 10 15

Tuesday 10/15/2013 WOD

By: EVF Performance 1 Comment

Warm up Jump rope 2 mins Singles 3 mins Practice double Unders 3 sets of 5 burpees 10 Air Squats 15 Single leg Groiners 20 Hollow Rocks Dynamic Stretches Strength/Skill Front Squats 5-3-3-2-2-5 Training (Met con) Level 1 (Fitness) 3 rounds 10 Burpees 20 alt Weighted Lunges (KB in the…

2013 10 14

Monday 10/14/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 200 Meter sprint 5 strict pull ups (10 ring rows) 10 Push ups 20 alt side Lunges Dynamic Stretches Strength/Skill 12 min EMOM Odd Min 3/5 HSPU Even min 10/12 Toes to Bar Scale HSPU w ab mats or wall climbs Scale T2B with Knees…

2013 10 13

Sunday 10/13/2013 WOD

By: EVF Performance 0

Warm up Foam roll 6 mins Quads, hip flexors, IT Bands, glutes, calves Dynamic Stretches Strength/Skill TABATA 20 secs AMRAP 10 secs rest 4x each Ab-Mat Sit ups Russian Twist w Med ball (20/14) Strict Toes to bar Training (Endurance) 8x200 Meter sprint Rest 2-1 ratio 4x400 Meter row Rest…

2013 10 12

Sat 10/12/2013 WOD

By: EVF Performance 0

Warm up 600 meter run 3 sets of 5 strict pull ups (10 ring rows) 10 Box Jumps ( 20 inch) 15 single leg Groiners Plank 30 secs -1 min With an empty barbell and the coach leading the group 10 Clean and jerks Workout prep Take 3-4 sets of…

2013 10 11

Friday 10/11/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 5 Inch Worms 10 Supermans 15 Hollow rocks 20 med ball partner sit ups Dynamic Stretches Strength/Skill Dead lifts 3-3-3-3-3 Training (Met-con) "Weekend at Bernie's" In teams of two complete as many rounds as possible in 15 Mins 400 meter ski 40 Dead lifts (225/155)…

2013 10 10

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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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