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Sunday, April 30 CrossFit Workout of the Day

Warm up 8 minutes: 5 scap pull ups 10 strict toes to bar 10 box jumps 10 hollow rocks Skill 15 minutes open skill work Conditioning “Cindy” 20 minute AMRAP: 5 pull ups 10 push ups 15 squats OR “Mary” 20 minute AMRAP: 5 handstand push ups 10 pistols 15…

2017 04 29

Saturday, April 29 CrossFit Workout of the Day

By: EVF Performance 0

Partner Hero WOD “Wes” For time: 800m run, together Then, 14 rounds* of: 5 strict pull ups 4 burpee box jumps (24/20) 3 cleans (185/125) Then, 800m run, together *Partners alternate rounds — 7 each

2017 04 28

Friday, April 28 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: The Wod Doc is one PT who shows you can mobilize any where, any time. If you want it bad enough, you find out how you can achieve it. Warm up Shoulder mobility Coach’s choice Skill Handstand push ups/handstand walks Conditioning 4 rounds for time: 200m run 21 plate…

2017 04 27

Thursday, April 27 Workout of the Day

By: EVF Performance 0

Mobility: Follow the info posted on Catalyst Athletics for mobility and training tips specific to Olympic lifts. Find shoulder, hip, ankles and more here. 10 minute AMRAP: 30 calorie row 30 hand release push ups 30 goblet squats Rest 3 minutes 10 minute AMRAP: 30 DB burpee step ups 30…

2017 04 26

Wednesday, April 26 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: For anyone looking to move easier and perform better, especially when it comes to body weight movements, look no further than GMB. They have useful videos for specific body parts, but also offer programs to follow Warm up 3 sets: 2 snatch deadlifts 2 snatch high pulls 2 muscle…

2017 04 25

Tuesday, April 25 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Another PT who really knows his stuff and tends to put a spin on some of KStarr's work is the Smashwerx site. He really breaks down the "why does this hurt/happen" question and offers easy fix-its. Warm up 3 rounds: 10 glute bridges 10 lateral step ups 5 push ups…

2017 04 24

Monday, April 24 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is here! Warm up 6 minutes: 10 good mornings 10 back squats w/ pause 10 hollow rocks :15 superman hold Strength Pause back squat 5-3-3-2-1 3 count pause in the hole Work to a moderate (but not heavy) single Conditioning Performance: 6-9-12-9-6…

2017 04 23

Sunday, April 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 10 minutes: 50 jump rope 10 push ups 5 strict pull ups 10 Russian KBS (light) Workout “Helen on Steroids” For time: 1200m run 63 KBS (53/35) 36 pull ups 800m run 42 KBS 24 pull ups 400m run 21 KBS 12 pull ups

2017 04 22

Saturday, April 22 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 80 burpees 40 snatches (95/65) 60 burpees 30 snatches (115/75) 40 burpees 20 snatches (135/95) 20 deadlifts (315/205) 40 box jump overs (24/20) 30 deadlifts (275/185) 60 box jump overs 40 deadlifts (225/15) 80 box jump overs

2017 04 21

Friday, April 21 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: "When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as your training." Here are 6 easy stretches to do daily to fight against the tightness. Warm up Hip & shoulder mobility 3 rounds: 50 jump rope 10 empty bar thrusters 10…

2017 04 20

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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