EVF Performance | CrossFit WOD

Tuesday 6/4/2013 WOD

Warm up 200 meter run Squat Stretch 3x 5 seconds Iron Cross 3x 5 seconds Spider man 3x 5 seconds 10 Groiners Full Plank hold 1 minute 200 Meter sprint Strength Front Squat with tempo 31x1 As you descend on the squat, count for three seconds, pause at…

2013 06 03

Monday 6/3/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches choice Strength weighted pull ups 3-3-3-3-3 superset with 10 plate ground to over head (45/25) Training 12 minute AMRAP 12 Chest 2 bar pull-ups 12 box jumps (24/20)

2013 06 02

Sunday 6/2/2013 Main-site WOD

By: EVF Performance 0

Warm up Junk Yard dogs Burgener warm up Snatch balance Workout prep Snatches 5-5-5-5-5 Level 1 (experienced lifters) Touch and go from the ground, build up to working weight. Level 2 From the Launch position. (Top of the knee) Build to weight that will be used for workout Main-site…

2013 06 01

Saturday 6/1/2013 WOD “CrossFit Total”

By: EVF Performance 2 Comments

Warm up 400 meter row Mobility coaches choice Training "CrossFit Total" You will have three attempts each to determine a 1RM for -Back Squat -Strict Over Head Press -Dead-lift can you spot the bad form on the video below? A nice little demonstration on how NOT to lift by…

2013 05 31

Friday 5/31/2013 WOD

By: EVF Performance 1 Comment

Lets say good bye to May with some serious spring "CLEANING" Warm up Jump rope 2 mins singles 3 mins double under Coaches choice for DU practice and mobility Clean practice With an empty Barbell 2 down and ups 2 shrugs from the top of the knee 2…

2013 05 30

Thursday 5/30/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches choice Workout prep 2 sets of 10 box jumps 10 Toes to bar 10 Wall balls 10 calorie rows 10 Burpees Training Partner WOD "The EVF 500" In a team of two complete the following in order for time 100 Box Jumps (24/20)…

2013 05 29

Wednesday 5/29/2013 WOD Bench-mark “DIANE”

By: EVF Performance 3 Comments

Warm up 2 sets of 250 meter r0w Mobility Coaches Choice Skill 15 mins HSPU practice Workout prep Dead-lifts 3-4 sets to build up to weight used in workout Training Bench- mark "DIANE" For time 21-15-9 Dead-lifts (225/155lbs) HSPU's Scaling options For DL's scale weight Scale…

2013 05 28

Tuesday 5/28/2013 WOD

By: EVF Performance 1 Comment

Warm up foam roll Quads, Hips, IT bands, Calves LAX ball on traps and scapula mobility Coaches choice Strength Strict Over Head Press 5-4-3-2-1-1-1 Take 20 mins to build to a new 1 RM rest 2-3 mins between sets Training 2 min AMRAP KB…

2013 05 27

Sunday 5/26/2013 Mainsite WOD

By: EVF Performance 0

Warm up jump rope 2 mins singles 5 min double Under practice with PVC pipe burgener warm up mobility coaches choice Skill Snatches 1-1-1-1-1 build up to heavy single Training From CrossFit.com Archives May 8th 2011 7 rounds for time 35 Double Unders 1 Snatch

2013 05 25

Saturdays WOD 5/25/2013

By: EVF Performance 0

Warm up Mobility Coaches choice Barbell Clean prep 1 Set of 3 down and up shrugs from the hip 3 shrugs from the top of knee 3 shrugs from the mid shin 1 Set of 3 power cleans from the hip 3 Power cleans from the knee 3 Power cleans…

2013 05 24

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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TRY EVF Performance FREE!

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Experienced CrossFitter