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EVF 2013 FB Burpee Challenge

[caption id="attachment_10939" align="alignright" width="295"] We Love Burpees![/caption] Hi! Please join us for a fun Chance To Win, and make it a December To Remember! As a way to close out 2013, and make room for 2014, please submit an online video of yourself doing 20 burpees for time in an EVF…

2013 12 16

Monday 12/16/2013 WOD

By: EVF Performance 7 Comments

Warm up 3 rounds of "CINDY" 5 strict pull ups 10 Push ups 15 Air Squats -15 Double Unders in between each movement - Strength/Skill Push Press 5-4-3-3-3 Based off your 3 Rep Max 60%-65%-75%-80%-85% Training (Met-Con) "Pin Ball" 15 Min Acending and Decending ladder 2-4-6-8-10 Push presses (95/65) (135/95)…

2013 12 15

Sunday 12/15/2013 WOD

By: EVF Performance 1 Comment

Warm up 1k Row Dynamic Stretches Strength/Skill 5 sets of 6 Turkish Get ups (3 per leg) Super set with 5 Strict pull ups Build as heavy as you can in 15 mins Training (Met-Con) 5 Rounds 40 Double Unders 30 weighted Ab Mat Sit ups 20 SDHP w KB…

2013 12 14

Saturday 12/14/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 30 secs each Inch worms Squat stretch Scorpion Push ups Jump squats Plank Training (Met-Con) In teams of two complete the following as many times as you can in the given time frame. Divide the work however you choose. "Total Recall" 10 Min AMRAP 14…

2013 12 13

Friday 12/13/2013 WOD

By: EVF Performance 5 Comments

Warm up 500 Meter row/run/Ski 3 sets of 5 inch worms 5 strict toes to bar 10 Modified Groiners Dynamic Stretches Strength/Skill Dead-Lifts 5-4-3-3-3 65%-70% 75%-80%-85% Base % off your 3 Rep Max If you do not know your 3RM, you will build up to it. Training (met-Con) "Ze Gripper"…

2013 12 12

Thursday 12/12/2013 WOD

By: EVF Performance 8 Comments

Warm up 3 sets of 30 secs each Inch worms Modified Groiners Supermans Hollow rocks Ring rows Dynamic stretches Barbell Clean progression HSPU warm up Training (met-Con) "Squeezing the juice" 5 Min AMRAP 15 hang Squat Cleans (95/65) (135/95) 6 HSPU Max Burpees 3min Rest 5 Min AMRAP 15 Hang…

2013 12 11

Wednesday 12/11/2013 WOD

By: EVF Performance 2 Comments

Warm up Shoulder traction 2 mins w bands 2 sets of 10 Pass Thru's 10 Over head squats Burgener warm up Junk yard dogs Dynamic Stretches Strength/Skill 12 min Snatch complex 1 Snatch 2 hang Snatches If you are successful through the complex, increase weight. Training (met-con) HERO WOD "RANDY"…

2013 12 10

Tuesday 12/10/2013 WOD

By: EVF Performance 4 Comments

Warm up 3 sets of 10 Cal Row 20 Alt Lunges 10 Push ups 15 Ring Rows Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) 21-18-15-12-9-6 Box Jumps (24/20) Ring Dips Pull ups Scale options Scale height of box or step up Ring dips: use a band or sub with HR push…

2013 12 09

Monday 12/9/2013 WOD

By: EVF Performance 4 Comments

Warm up 3 sets of 5 inch worms 5 strict pull ups 10 push ups 15 Jump Squats Dynamic Stretches Strength/Skill Push Press 5-4-3-3-3 Based off your 3 Rep Max 60%-65%-70%-75-80% Training (Met-Con) "Tom and Jerry" In teams of two 12 Min AMRAP CHASE 10 Shoulder to over head (115/80)…

2013 12 08

Sunday 12/8/2013 WOD

By: EVF Performance 1 Comment

Warm up 15 Mins Mobility work Lax Ball scapula 2 mins each Foam roll Shoulder mobility with bands Hamstring, quad and hip stretches w bands Training (Met-Con) BENCHMARK "CHELSEA" 5 pull-ups 10 push-ups 15 squats each minute on the minute for 30 minutes Score is # of successful rounds completed…

2013 12 07

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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Experienced CrossFitter