EVF Performance | CrossFit WOD

Thursday 10/10/2013 WOD

Warm up 400 Meter row Med ball Clean progression 3 Sets of 5 Dead lifts 5 Dead lift and shrugs 5 squats 5 Med ball Cleans Dynamic Stretches Strength/Skill EMOM 10 Mins 5 Hang Cleans Level 1 95/65 Level 2 135/95 Training (Met-Con) Level 1 (Fitness) 1 Min Max Med…

2013 10 09

Wed 10/9/2013 WOD

By: EVF Performance 1 Comment

Warm up 400 meter run Shoulder mobility w bands Lax ball on Scapula 2 mins each side 2 sets of 10 Groiners 15 hollow rocks 20 alt Side Lunges Strength/Skill Push press 10-5-5-3-3 Training Level 1 (Fitness) 5 Rounds 200 Meter Sprint 20 weighted Ab-Mat Sit ups 10 Burpees Level…

2013 10 09

Tues 10/8/2013 WOD

By: EVF Performance 0

Warm up W an empty PVC pipe 2 sets of 10 Pass Thru's 10 Over Head Squats 3 sets of 5 strict Pull ups (10 Ring rows) 10 Super mans 15 Hollow rocks 20 Jump Squats Dynamic Stretches Strength/Skill EMOM for 6 mins 4 Hang Power Snatches (75/55) Training (Met-con)…

2013 10 07

Monday 10/7/2013 WOD

By: EVF Performance 0

Warm up 600 Meter run 5 Burpees 10 pull ups 15 Ab-mat Sit ups Dynamic stretches Strength/Skill Back Squats 5-5-5-5-5 @75% Training (Met-con) EMOM 10 Mins Even Min 15 Wall Balls (20/14) Odd min 15 push ups

2013 10 06

Sunday 10/6/2013 WOD

By: EVF Performance 0

Warm up 5 mins Double under practice Dynamic Stretches Strength/Skill EMOM 10 Mins Odd min 20 Double Unders Even Min 10 Ball Slams Scale Double unders -use this time to practice. Count attempts. Training (Endurance) 8x200 Meter row Rest 1.1 ratio 4x400 Meter Ski Rest 1.1 Ratio 2x800 Meter run…

2013 10 05

Saturday 10/5/2013 WOD

By: EVF Performance 0

Warm up 1 min Partner Med ball Squat Squat and Toss (not a typo) 1 min Partner toss and burpee 1 min Partner sit ups w med ball 1 Min Partner seated around the back pass w med ball Dynamic Stretches Strength/Skill "Bring Sally up, Bring Sally down" http://youtu.be/fc2mZkyb2so Training…

2013 10 04

Friday 10/4/2013 WOD

By: EVF Performance 0

Warm up 600 Meter run 3 sets of 5 Inch worms 10 Planks 2 push ups 10 Box Jumps Dynamic Stretches Barbell clean Progression Strength/skill In 15 Mins Get as heavy as you can 1 Power Clean 2 Hang power Cleans Training (Met-con) "Run and gun" 21-15-9 Level 1 (Fitness)…

2013 10 03

Why Do Joints Break Down and How Can I Protect Them?

By: EVF Performance 0

Cartilage To start, the key player with any joint is articular cartilage, the covering of the ends of the bones. In a nutshell, cartilage has little potential to repair itself. When you mix in aging, disease, and injury, the makeup of normal cartilage inevitably changes for the worse. Our cartilage changes…

2013 10 03

Thursday 10/3/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets of 5 Wall Balls 10 Super mans 15 Hollow Rocks 20 Leaping Lunges Dynamic Stretches TABATA 4x each Mountain climbers Ring Rows Training (Met-con) "Rowing dirty" Complete the following for time 400 meter row 40 Hand Release Push ups 20 KB Swings 600 Meter row 30…

2013 10 02

Wed 10/2/2013 WOD

By: EVF Performance 0

Warm up 5 mins Foam rolling legs, hips, It bands, lats Lax Ball on Scapula 3 sets of "CINDY" 5 strict pull ups 10 ring rows 15 air squats Dynamic Stretches Strength/Skill Front Squats w tempo 31x1 3-3-3-3-3 Training (Met-con) Lurong Living Paleo Challenge WOD #4 For time: 50 Thrusters…

2013 10 01

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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