EVF Performance | Blog

Wednesday, June 3 CrossFit Workout of the Day

Mobility Strength 15 Minutes to build to a heavy single Turkish get-up (unilaterally) 15 Minutes to build to a heavy single close grip bench/floor press Conditioning Open Workout 12.1 As many reps as possible in 7 minutes: Burpees

2015 06 02

Tuesday, June 2 CrossFit Workout of the Day

By: EVF Performance 0

15 minute AMRAP: 200m run 10 dumbbell snatches (each arm) 20 jumping lunges 30 wall balls 3 minutes rest 15 minute AMRAP: 250m row 10 KB push press 20 burpees 30 goblet squats

2015 06 01

Monday, June 1 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 15 squats 20 hollow rocks 10 ring rows Strength Back squat: Build to a 1RM Conditioning 2K row

2015 05 31

Sunday, May 31 CrossFit Workout of the Day

By: EVF Performance 0

Skill Pistol progressions Conditioning Performance “Nate” 20-minute AMRAP: 2 muscle-ups 4 HSPU 8 KB swings (70/53) Fitness 20-minute AMRAP: 4 pull-ups 4 ring dips 8 KB push press 8 KB swings

2015 05 30

Saturday, May 30 CrossFit Workout of the Day

By: EVF Performance 0

Performance In teams of 2 for time: 100 wall balls (20/14) 100 pull-ups 100 back squats (from floor) (135/95) 100 power snatches (95/65) Fitness In teams of 2 for time: 75 wall balls 75 jumping pull-ups or ring rows 75 goblet squats 75 KB swings

2015 05 29

Friday, May 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 5 knees to feet (weighted if possible) 5 KB thrusters 10 single-arm KBS (5/arm) Strength Snatch Fitness & Performance: Build to a 1RM Conditioning Performance “Annie” 50-40-30-20-10 reps for time Double unders AbMat sit-ups Fitness Sub single unders x2

2015 05 28

Thursday, May 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 500m row, then 3 rounds not for time: 6 pistols (3/leg) 10 single-leg KB RDL (5/leg) Strength Deadlift Fitness & Performance: Build to a 1RM Conditioning Performance: “Elizabeth” 21-15-9 Power cleans (135/95) Ring dips Fitness: 21-15-9 Power cleans Push-ups

2015 05 27

Wednesday, May 27 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds not for time: 3 skin the cat 10 KB push press 250M row Strength Strict press Fitness & Performance: Build to a 1RM Conditioning Performance “Air Force” For time (95/65): 20 thrusters 20 sdhp 20 push jerks 20 overhead squats 20 front squats *4 burpees EMOM,…

2015 05 26

Tuesday, May 26 CrossFit Workout of the Day

By: EVF Performance 0

Memorial Day "Murph" fun at CFCC and CFUES. 7 minutes to complete: 1000m row 20 burpees 40 goblet squats 3 minutes rest 7 minutes to complete: 800m run 25 push-ups 50 box jumps/step-ups 3 minutes rest 7 minutes to complete: 50 hollow rocks 40 KB swings 30 overhead lunges 3…

2015 05 25

Sunday, May 17 CrossFit Workout of the Day

By: EVF Performance 0

Skill Pistol progressions Conditioning Performance “Nate” 20-minute AMRAP: 2 muscle ups 4 hspu 8 KB swings (70/53) Fitness 20-minute AMRAP: 4 pull ups 4 ring dips 8 KB push press 8 KB swings

2015 05 16

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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