EVF Performance | CrossFit WOD

Happy and healthy holidays everyone! We're doing our part by trying to keep the box open as much as we can! Here is the schedule: Saturday, December 22nd (Regular Schedule) 8:30am WOD 9:30am Performance (Outdoors, weather permitting) 10am WOD 11am WOD 12pm Strength 12pm Free Into to CrossFit …

2012 12 21

21 December 2012

By: EVF Performance 0

Workout of the Day A. Take 12-15 minutes to build to a 1-RM Shoulder Press B. Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 250 Meter Row

2012 12 21

20 December 2012

By: EVF Performance 0

Workout of the Day A. Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean B. Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do…

2012 12 20

20 December 2012 – STRENGTH – Squat 5’s

By: EVF Performance 0

Strength Workout of the Day MAIN EVENT: 1) Squat (5's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS TONIGHT AND CONTINUE DOING SO GOING FORWARD...USE THE PERCENTAGES BELOW TO FIGURE OUT WEIGHTS [All numbers are based off of 90% of your 1-RM. For example, your…

2012 12 20

19 December 2012

By: EVF Performance 0

Workout of the Day A. Four sets of: Kettlebell Walking Lunge x 20 steps Rest 90 seconds Ring Rows x 8-10 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:…

2012 12 19

18 December 2012 – STRENGTH – Press 5’s

By: EVF Performance 3 Comments

Strength Workout of the Day MAIN EVENT: 1A) Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off…

2012 12 18

18 December 2012

By: EVF Performance 0

Workout of the Day A. Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift x 10 reps (touch and go) Rest 30 seconds Ring…

2012 12 18

17 December 2012

By: EVF Performance 1 Comment

Workout of the Day “Daniel” For time: 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups

2012 12 17

16 December 2012

By: EVF Performance 0

REST DAY!!!

2012 12 16

15 December 2012

By: EVF Performance 0

Workout of the Day Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible. Rest three minutes and repeat for a total of five cycles. Post number of wall ball shots completed each round.

2012 12 15

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TRY EVF Performance FREE!

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Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter