EVF Performance | CrossFit WOD

23 April 2013 – WOD

Workout of the Day A) Six sets of: 3 position clean (Floor, Hang, High Hang) Rest 2-3 minutes in between sets B) "Running Elizabeth" 21 Cleans(135/95) 21 Ring Dips 400m Run 15 Cleans 15 Ring Dips 400m Run 9 Cleans 9 Ring Dips 400m Run …

2013 04 22

22 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Four Sets of: Romanian Deadlift x 6-8 reps @21X1 Rest 90 seconds Handstand Push-Ups x Max Reps B) Three rounds for time of: 50 Double Unders 20 Box Jumps 20 Toes to Bar

2013 04 21

21 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Every minute on the minute for 8 minutes 3 Thrusters 6 Burpees B) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

2013 04 20

20 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Every minute on the minute for 10 minutes complete: 1 Power Clean 3 Push Jerks (65-75% of 1RM Jerk) B) Complete as many rounds and reps as possible in 12 min of: 5 Front Squats (60-70% 1 RM) 10 Ring Rows 20 Double…

2013 04 19

19 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Six Sets of: Snatch + Hang Snatch (rest 2-3 minutes in between sets and use the time to work on shoulder mobility) B) For time: Chest-to-Bar Pull-Ups 10-9-8-7-6-5-4-3-2-1 Handstand Push-Ups 1-2-3-4-5-6-7-8-9-10 Stair run in between each "round" So, you'll complete 10…

2013 04 18

18 April 2013 – WOD

By: EVF Performance 4 Comments

Workout of the Day *** To our Mayhem competitors...this should go without saying, but for you guys the workout below reads "R-E-S-T" *** "Omaha Opie" Run 400 meters -then Five rounds of: 6 Lateral Burpees 12 Overhead Squats (95/65) 18 Toes-to-Bar - then…

2013 04 17

17 April 2013 – WOD

By: EVF Performance 2 Comments

Workout of the Day A) Take 20 minutes to find today's 1RM Shoulder Press B) For Time: 115/75lbs Shoulder to Overhead x 30 reps 600 Meter Run Wall Balls x 40 reps

2013 04 16

16 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Five Sets of: Power Cleans x 1.1.1 (rest 10 seconds in between singles) B) For time: 12-9-6-3 reps of Deadlift (75% of 1RM) Box Jump (24"/20") Chest-to-Bar Pull-Ups

2013 04 15

15 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Four Sets of: Paused Front Squat x 4-6 reps @ 22X1 Rest 20 seconds Split Jumps x 10/leg Rest 3 minutes B) Complete as many rounds as reps as possible in 10 minutes of: 20 Weighted Lunges (10/leg) 30 KB Swings 40…

2013 04 14

14 April 2013 – WOD

By: EVF Performance 1 Comment

Workout of the Day Ten rounds for time of: 135 lb Deadlift x 15 reps Push-ups x 15 reps

2013 04 13

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