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10 minutes to complete: 50 DB burpee step ups *Every minute perform 4 plank rows Rest 2 minutes 10 minutes to complete: 100/70 calorie row *Every 20/15 calories, perform 10 med ball cleans Rest 2 minutes 10 minutes to complete: 100 DB snatches *Every minute perform 10 lunges

2018 05 02

Wednesday, May 2 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=P2th-vG-o70[/embed] Mobility: Don't let the fear of limited time and space prevent you from mobilizing for heavy cleans for today's workout. Warm Up 7 minutes: 5 front squats 5 good mornings 5 DB push jerks 5 strict pull ups 5 kip swings Strength Clean + front squat + jerk 5 sets…

2018 05 01

Tuesday, May 1 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 8 goblet squats 8 lunges w/ pass thru 8 push ups :30 box shoulder stretch :20/:20 pigeon stretch Strength Front squat: 90%, 3x2 Conditioning 12 minute AMRAP 3-6-9-12… Single-arm DB hang clean & jerk (50/35) Lateral burpees over dumbbell Single-arm overhead lunge (50/35) Single arm exercises…

2018 05 01

Monday, April 30th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 50 single unders 10 pass thrus 5 OHS 5 duck walks 5 Sotts press 10 hollow rocks Strength Power snatch + hang snatch + OHS 5 sets Across or ascending Go heavy if you feel good! Conditioning 3 4-minute rounds 400m run Max overhead squats (135/95)…

2018 04 29

Sunday, April 29th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 8 scap pull ups 8 DB snatch + overhead lunge (4/arm) 8 Turkish sit ups 8 PVC overhead squats 8 burpees Calf/ankle mobility WOD For time, using a single dumbbell: 10 weighted pull ups 40 overhead lunges 10 weighted pull ups 30 snatches, alternating 10 weighted…

2018 04 28

Saturday, April 28 CrossFit Workout of the Day

By: EVF Performance 0

Buy-in: 60 bar-facing burpees Then, 5 rounds each partner (1 working, 1 resting) 10 toes to bar 10-8-6-4-2 ground to overhead* Buy-out: 200 double unders *RD 1: 115/75 RD 2: 135/95 RD 3: 155/105 RD 4: 185/125 RD 5: 205/135

2018 04 27

Friday, April 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 8 glute bridges 8 good mornings 8 back squats 8 strict presses Strength Deadlift: 3x3 Strict press: 3x3 Increase weight 5-10# from last week. Conditioning 15 minute EMOM: Minute 1 - 7 power cleans + 7 front squats (115/75) Minute 2 - 50 double unders Minute…

2018 04 26

Thursday, April 26 CrossFit Workout of the Day

By: EVF Performance 0

Every 4 minutes for 20 minutes: 200m run 15 box jumps 10 DB push press 5 manmakers Rest 2 minutes Every 4 minutes for 20 minutes: 250m row 15 toes to bar/knees to elbows 10 plank rows w/ push up 5 KB squat clean thrusters

2018 04 25

Wednesday, April 25 CrossFit Workout of the Day

By: EVF Performance 0

Please welcome our newest addition to the team, Coach Ashley! A diversified background in CrossFit, strength training, middle/long distance running and HIIT affirmed her admiration for the barbell and, ultimately, led her to become certified as a personal trainer and USA Powerlifting Club Coach. When not working at her 9…

2018 04 24

Monday, April 22 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes w/ empty bar: 5 snatch high pulls 5 tall muscle snatches 5 OHS 5 scap pull ups 10 lunges w/ pass thru Strength Every 2 minutes for 12 minutes: Power snatch + snatch Across or ascending Conditioning 5 rounds for time: 15 KBS (70/53) 10 front…

2018 04 24

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter