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12 minute AMRAP: 500m row 40 pull ups/ring rows 20 front rack DB lunges 10 DB snatches, alternating Rest 2 minutes 12 minute AMRAP: 50 KBS 40 wall balls 20 weighted step ups 10 calorie ski Rest 2 minutes 12 minute AMRAP: 50 hollow rocks 40 plank rows 20 air…

2018 02 21

Wednesday, Feb. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 10 empty bar deadlifts 10 scap push ups 10 Samson lunges :20 handstand hold WOD - Part A “Diane” 21-15-9 reps for time Deadlift (225/155) Handstand push up WOD - Part B Open Workout 12.1 7 minute AMRAP of Burpees

2018 02 20

Tuesday, Feb. 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 good mornings 10 PVC front squats 5 front rack Sotts press 10 lunges w/ pass thru Strength Clean & jerk: 1RM Conditioning “Jackie” For time: 1k row 50 thrusters (45/35) 30 pull ups

2018 02 20

Monday, Feb. 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 8 groiners 10 banded side steps 8 PVC overhead squats 10 push ups Strength Back squat: 10RM Conditioning “Randy” 75 power snatches for time (75/55)

2018 02 18

Saturday, Feb. 17 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 2k row (alternate every 500m) Then, 5 rounds of 30 wall balls (20/14) 25 burpee box jump overs (24/20) 20 clean & jerks (135/95) Teams split reps however they choose.

2018 02 16

Friday, Feb. 16 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=sNaAhfvDAdw[/embed] Mobility: Three mobilizations easily and quickly done with the PVC to achieve better overhead squat stability. Warm up 2 rounds: 10 dislocates 10 OHS 5 Sotts press 5 duck walks Barbell warm up: 2 sets: 5 snatch deadlifts 5 snatch high pulls 5 muscle snatches 5 power snatches 5…

2018 02 15

Thursday, Feb. 15 Workout of the Day

By: EVF Performance 0

Mobility: Do you find yourself flexible, but immobile or immobile, but not flexible? There's a difference between the — learn more about it here. 40 minutes to complete for time: 40-30-20-10 KBS 25-20-15-10 DB/KB push press 40-30-20-10 Med ball cleans 80-60-40-20 Double unders (Single x2) 40-30-20-10 Plate ground to overhead…

2018 02 14

Wednesday, Feb. 14 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Deadlifts in the skill work today, but don't go into them cold. Warm up your body with these drills. Warm up 7 minutes: 50 single unders 10 glute bridges 10 stiff-legged deadlifts 10 snatch grip push press :20 ring support hold or front leaning rest Strength/Skill 10 minute EMOM:…

2018 02 13

Tuesday, Feb. 13 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Still struggling with that front rack positioning? Here are 5 ways to help you out. Warm up 3 rounds: 10 good mornings 10 PVC front squats 10 lunges w/ PVC pass thru 5 DB push press Strength/Skill Clean & jerk: 5x2 Increase weight each set but don’t max out.…

2018 02 12

Monday, Feb. 12 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: If squatting deep & PR'ing are on your 2018 goals, but you're not quite there yet, make sure you're limbering things up before you hop under the bar. Warm up 6 minutes: 10 air squats 10 KB sumo deadlifts 10 hollow rocks 5 push ups Strength Back squat 3x10…

2018 02 11

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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