EVF Performance | Blog

We just added more East Hampton Classes: Join us, or tell your friends to join us! (EVEN those that don't CrossFit): Thursday 8/22 - 9AM Friday 8/23 - 5:30 PM Saturday 8/24 - 9AM and 10AM Sunday 8/25 - 10AM Tuesday 8/27 - 9AM Wednesday 8/28 - 930AM Thursday…

2013 08 21

Wed 8/21/2013 WOD

By: EVF Performance 2 Comments

Warm up 3 Rounds of "CINDY" 5 strict pull-ups (10 Ring rows) 10 push ups 15 Air squats Dynamic Stretches Strength/Skill 5 sets of 10 Turkish Get up's Super set each set with Static holds on rings (30 secs-1 Min) Training (Met-Con) WOD 1…

2013 08 20

Tuesday 8/20/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 sets of 10 Wall Balls 10 Burpees 10 V-ups Dynamic Stretches Barbell clean progression Strength/Skill 4 sets of Clean pulls: 2 Floor to shin 2 Hang to high hang 100% 1 RM Rest 90 seconds in between sets Training (Met-con) Barbell Complex "Big…

2013 08 19

Monday 8/19/2013 WOD

By: EVF Performance 2 Comments

Warm up 400 Meter run w an empty PVC pipe 3 sets of 10 Pass Thru's 10 Over head squats then 2 Sets of 20 Ab-Mat sit ups 10 push ups 10 Ring rows Dynamic Stretches Strength/Skill Over Head Squats 5-5-5-5-5 Training (Met-Con) in a 30 Min time…

2013 08 18

Sunday 8/18/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 5 Burpees 5 strict pull ups/ 10 ring rows 10 groiners 20 Alt Lunges Dynamic Stretches Strength/Skill Snatch Grip Dead lifts (Pull off Blocks) 5-5-5-5-5 Training (Met-con) From the archives of CrossFit.com Main site Sundays FRIDAY 130809 Five rounds for time of:…

2013 08 17

Sat 8/17/2013 WOD

By: EVF Performance 1 Comment

Warm up 400 meter run With a partner complete 2 sets of 20 Med ball squat and tosses 20 Hip tosses 20 Seated Med ball toss with feet off ground 20 Burpee with Med ball and toss to Partner Strength/Skill In teams of two Complete 6…

2013 08 16

Friday 8/16/2013 WOD

By: EVF Performance 0

Warm up 1 set with a with a PVC Pipe 1 set with an empty barbell SNATCH Warm up 5 dip shrug 5 high pull 5 muscle snatch 5 power snatch balance 5 over head squats 5 duck walks 5 sots press 5 tall snatches Dynamic stretches Strength/Skill…

2013 08 15

Thursday 8/15/2013 WOD

By: EVF Performance 3 Comments

Warm up Ski/Row 400 meters 3 rounds of "CINDY" 5 Strict pull ups/ 10 Ring rows 10 Push ups 15 Air Squats Dynamic Stretches Skill/Strength Handstands Push ups LV 1 Tutorial and Progression LV 2 Perform 2 EMOM for 5 Mins Great tips on perfecting HSPU's Training (Met-con)…

2013 08 14

WED 8/13/2013 WOD

By: EVF Performance 3 Comments

Warm up 2 Sets of: 10 Box Jumps (20 or lower) 10 Push ups 15 Ab mat sit ups 15 Band Pull aparts Dynamic Stretches Strength/Skill Take 3-4 sets and work up to working a weight of 70% of your 1 RM Hang (Squat) Cleans 3 EMOM FOR 7 Mins…

2013 08 13

Tuesday 8/13/2013 WOD

By: EVF Performance 4 Comments

Warm up Single jump rope 2 mins Double under practice Tips on posture for Double Unders 2 sets of 10 Wall balls 10 burpee with med ball 10 Hip swings with med ball 20 russian twist with med ball Strength/Skill 5 sets of 10 (5 each side)…

2013 08 12

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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