EVF Performance | Blog

Sunday, Dec. 20 CrossFit Workout of the Day

Warm-up 3 rounds: 10 plate overhead walking lunges 10 alternating groiners 5 burpees Skill work KB snatch Ring dips Conditioning Performance 3 rounds for time: 10 KB snatches, right arm 10 single-arm KB OHS, right arm 10 strict ring dips 10 KB snatches, left arm 10 single-arm KB OHS, left…

2015 12 19

Saturday, Dec. 19 CrossFit Workout of the Day

By: EVF Performance 0

12 Days of Christmas 1 bear complex 2 power snatches 3 handstand push-ups 4 KBS (70/53) 5 overhead squats 6 burpees over bar 7 pull-ups 8 shoulder to overhead 9 hang power cleans 10 front rack lunges 11 wall balls 12 DB manmakers (40/20) RX+: 135/95 RX: 115/75 Scaled: 75/55 Performed…

2015 12 18

Friday, Dec. 18 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=5MpRqylj1h4[/embed] Mobility: Part 2 of KStarr's clean & jerk mobilization addresses the lower body, specifically the bottom receiving position of the clean. Warm up 3 rounds not for time or 10 minutes: 5 strict muscle clean 5 back squat 5 hip power clean 5 front squat 5 hang power clean…

2015 12 17

Thursday, Dec. 17 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: KStarr addresses upper body mobilizations for the clean & jerk. First and foremost, he addresses global thoracic spine extension, then front rack positioning with flexion and external rotation and finally external rotation overhead. [embed]https://www.youtube.com/watch?v=ULj-K0DsjPE[/embed] Warm up 3 rounds not for time: 3 wall walks/handstand practice 15 sit-ups 20 double…

2015 12 16

Wednesday, Dec. 16 CrossFit Workout of the Day

By: EVF Performance 0

Mobility: Woddoc tackles 3 major muscles that tend to get fried when tackling a squat program. Learn how to take care of the psoas (primary hip flexor), TFL (accessory to hip flexor) and vastus lateralis (outside portion of the quad). [embed]https://www.youtube.com/watch?v=soKGuO_kVp0[/embed] Warm up 3 rounds not for time: 10 front…

2015 12 15

Tuesday, Dec. 15 Workout of the Day

By: EVF Performance 0

Have you seen the elf lurking around Columbus Circle? If you spot him, post a picture to Facebook or Instagram and tag us. Mobility: Mark's Daily Apple stresses the importance of joint mobility and how you can incorporate it into your programming because let's face it, we all need…

2015 12 14

Monday, Dec. 14 CrossFit Workout of the Day

By: EVF Performance 0

Happy holidays from Team EVF! Mobility: If you're having trouble raising your arms overhead, you'll most likely have some trouble with the snatch. Try ungluing your first rib with this mob from KStarr. The tightness and junkiness found in the first rib blocks the elevation of the arm and will…

2015 12 13

Sunday, Dec. 13 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 rounds: 5 scap push-ups 10 supermans 30 seconds handstand hold at wall Strength Performance Work to 1RM weighted pull-up 1 max set unweighted strict pull-ups Fitness 10 minute EMOM: 3-5 strict pull-ups Conditioning 20-minute EMOM: Minute 1 - 10 calorie assault bike/12 calorie row Minute 2 - 10…

2015 12 12

Saturday, Dec. 12 CrossFit Workout of the Day

By: EVF Performance 0

"8 Nights of Hanukkah" 8 rounds for time: 8 overhead squats (95/65) 8 thrusters (95/65) 8 toes to bar 8 burpees 8 KBS (70/53) 8 front rack lunges (95/65) 8 push-ups 8 power snatches (95/65) 250m row Teams of 2. Partners alternate movements.

2015 12 11

Friday, Dec. 11 CrossFit Workout of the Day

By: EVF Performance 0

https://www.youtube.com/watch?v=nDTKVpkNDmw Mobility: Dark Side Strength takes us through a simple hip mob to open & center the hip while maintaining a flat back which is crucial in the back squat. Warm up 3 rounds not for time: 5 inch worms 10 ring rows 15 air quats Strength Back squat Performance:…

2015 12 10

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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