EVF Performance | CrossFit WOD

18 February 2013

Workout of the Day “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one…

2013 02 17

Pres. Day Schedule

By: EVF Performance 0

Hey EVF - Just a quick announcement to let you know that tomorrow's schedule has changed a bit. There will be no 5a class tomorrow and no Youth Classes tomorrow. We have also added an 1130a class to the schedule See everyone tomorrow!

2013 02 17

17 February 2013

By: EVF Performance 0

REST DAY!!!

2013 02 17

16 February 2013 – STRENGTH – Floor Press 1’s

By: EVF Performance 0

STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…

2013 02 15

16 February 2013 – CrossFit Hope for Kenya

By: EVF Performance 0

Workout of the Day A. Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4 minutes Deadlift x 10 reps (use the same load) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4…

2013 02 15

15 February 2013

By: EVF Performance 0

Workout of the Day A. Four sets of: Strict Weighted Pull-Ups x 2-3 Reps Rest 90 seconds Front Squat + Jerk x 2-3 Reps Rest 90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull Ups 10 Alternating Pistols (or…

2013 02 14

SATURDAY COME WORKOUT AND SUPPORT HOPE FOR KENYA!

By: EVF Performance 0

FROM THE CROSSFIT KENYA INITIATIVE... "CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people…

2013 02 14

14 February 2013 – STRENGTH – Deadlift 1’s

By: EVF Performance 0

STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…

2013 02 13

Yes, Snatches on Valentines Day…insert inappropriate jokes here…

By: EVF Performance 2 Comments

Workout of the Day A. Five sets of: Floor Press x 5 reps @ 31X1 Rest 90 seconds Snatch Technique Work x 1.1.1. (Rest 10 seconds in between singles) Rest 90 seconds B. Three Rounds for Time of: Hang Power Snatch (115/75) x 10 reps Ring Dips…

2013 02 13

13 February 2013

By: EVF Performance 2 Comments

Workout of the Day A. Five sets of: Back Squat x 4-6 Reps @30X1 Rest 60 seconds Mixed Grip Pull-Ups x Max Reps Rest 60 seconds B. Five Rounds for Time of: Weighted Lunges x 20 Reps (10/leg) Push-Press x 20 Reps (Taken from the ground) Double-Unders…

2013 02 12

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