EVF Performance | CrossFit WOD

Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I've been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually…

2013 05 22

Wednesday WOD 5/22/2013

By: EVF Performance 2 Comments

Warm up Mobility: Coaches choice Tabata High Knees in place 8 sets of 20 secs on 10 secs rest Strength Romanian Dead-lifts 5 sets of 10 Build up to a heavy set of ten quality reps. No failing! Training: 3 Rounds for time 20 Reps Sumo Deadlift…

2013 05 21

Tuesdays WOD 5/21/2013 Bench-mark “CINDY”

By: EVF Performance 6 Comments

Click here to check out Chris Spealer helping Christy Phillips on her butterfly pull up technique Warm up 400 Meter run with Med Ball Mobility: Coaches Choice 2 sets of 5 Pull-ups 5 push ups 5 air squats Training: Bench-mark "CINDY" 20 Minute AMRAP 5 Pull-ups 10 Push-ups…

2013 05 20

Monday 5/20 WOD

By: EVF Performance 3 Comments

Warm up Mobility Coaches choice 2 sets of 3 Push press w empty barbell 3 Burpees Strength Push press 3-3-3-3-3-3 Build up to a new 3rm Training 5min ascending ladder Push press (95/65lbs) Burpees 5min rest 5min descending ladder Push press (95/65lbs) Burpees -Start from one rep and…

2013 05 19

Saturdays WOD 2013 CrossFit games Regional WOD event 5

By: EVF Performance 1 Comment

Warm up Mobility coaches choice 3 sets 5 box jumps Workout prep Dead-lift 3 sets of 4-6 touch and go reps Build to the weight you will be using in the workout. Choose a weight that ensure you CANNOT do all sets of Deadlifts unbroken in the workout.…

2013 05 17

Friday 5/17/2013 Partner WOD “Till Death do us part”

By: EVF Performance 0

This workout is dedicated to all of our happy couple's who have tied the knot or who will be tying the knot this year! Enjoy :) Warm- up Medicine Ball progression 2 sets of 2 dead-lifts 2 shrugs 2 squats 2 Med ball cleans Dynamic stretches Training…

2013 05 16

Thursday WOD 5/16/2013

By: EVF Performance 1 Comment

Warm up 5 Minutes Jump rope Single jump and double under practice Mobility Coaches Choice Strength/Skill Turkish Get-up w KB 2 Practice sets of 10 w/out KB 3 Working Sets of 10 rest 2 mins between sets If there is no break down in form, the coach will allow…

2013 05 15

Wednesday WOD Bench Mark ISABEL 5/15/2013

By: EVF Performance 12 Comments

Warm up Shoulder traction with bands ankle/ hip mobility Workout prep Snatches 5-5-5-5-5 Work up to weight that will be used in workout Touch and go from the floor Training Bench Mark "ISABEL" 30 Snatches for time RX weight 135/95 Lb Post all scores and times…

2013 05 14

Tuesday’s WOD 5/14/2013

By: EVF Performance 4 Comments

Warm up: Coaches Choice Strength: Back Squats 5-5-5-5-5 Build up to a heavy set of 5 Super set with 20 Band pull aparts Training: 12 min AMRAP 20 Wall balls RX (20LB/14LB) 10 FT target for men/ 9 FT target for women 15 Burpees Rob Orlando…

2013 05 13

Monday 5/13/2013 WOD

By: EVF Performance 3 Comments

Warm up 400 meter run Down and up shrugs with empty barbell Dynamic stretches Skill/ Sport Clean and split Jerk Rep and set scheme 5-3-1-1-1-1 The purpose behind todays work is to practice and develop good technique, speed and efficiency. Training Complete the following for time…

2013 05 12

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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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