EVF Performance | Blog

Wednesday 7/23/2014 CrossFit Workout of the day

Warm up Banded hip stretches 6 Min EMOM Even 15 Jump Squats Odd 5 pull ups+ 5 Burpees BB warm up Strength/Skill BB Complex 5 sets 3 Clean Pulls 2 Hang Power Cleans Training "Ze Grip" For time 12-11-10-9-8-7-6-5-5-3-2-1 Toes To Bar Hang Power Cleans (155/110) Deadlifts (155/110) Scale options…

2014 07 22

Tuesday 7/22/2014 Workout of the day

By: EVF Performance 11 Comments

Warm up Dynamic Warm up Workout 1 1 Min Each 3 Rounds Plank Reaches Flutter kicks Spider-Man hip rotations Side planks Rest 1 Min Workout 2 In 30 Mins Perform 3 Rounds of 20 HR Push Ups 20 Weighted Lunges (45/25) 20 Weighted Sit ups (45/25) Then run 800 Meters…

2014 07 21

Monday 7/21/2014 CrossFit Workout of the day

By: EVF Performance 19 Comments

Warm up Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 Air Squats Strength/Skill Back squats w tempo 42x1 5-5-5-5-5 60% 70% 75% 80% across last 2 sets % are based off your 5 RM Training Bench Mark "AIR FORCE"…

2014 07 20

Sunday 7/20/2014 CrossFit Workout of the day

By: EVF Performance 0

Warm up 3 Sets w PVC pipe 10 Pass Thru's 10 Dislocates 10 OHS Snatch prep work Strength/ Skill Hang Power Snatches 3 EMOM for 9 Mins Training 4 Rounds 10 plate Ground to over Head (45/25) 20 OH Lunges (45/25) 40 Double Unders Scale options Scale weight Sub DU…

2014 07 19

Saturday 7/19/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up "Musical Med balls" Then workout prep 2-3 sets Begin with an empty BB, light ball and light Kb then work up to working weight 10 STO 10 Wallballs 10 FS 10 KB Swings Training In teams of two One partner must hold the barbell off the ground the…

2014 07 18

Friday 7/18/2014 CrossFit Workout of the day

By: EVF Performance 1 Comment

Warm up 8 Min EMOM EVEN 10 Cal Row Odd 10 Air Squats+8 HR Push ups Shoulder stretches w bands Strength/Skill Floor press 3-3-3-3-3-3 Training 15 Min AMRAP 400 Meter run 15 C2B pull ups 15 Burpee 2 Plate Scale options Scale distance Scale # of reps Scale C2B w…

2014 07 17

Thursday 7/17/2014 CrossFit Workout of the day

By: EVF Performance 6 Comments

Warm up 3 sets of 10 Death marches w KB's Then shoulder stretches w bands Dynamic Stretches Strength/Skill HSPU practice Training BenchMark "Diane" 21-15-9 DL's (225/155) HSPU Scale options Scale weight on DL's Scale HSPU w Pike push ups on the floor or HR Push ups No using boxes for…

2014 07 16

Wednesday 7/16/2014 CrossFit Workout of the day

By: EVF Performance 9 Comments

Warm up Banded stretches for Shoulders 3 sets of 5 pull ups/ 10 Rings 15 Air Squats 20 Sit ups Strength/Skill Weighted Pull ups 5 sets Build up to a max set w the heaviest load Workout prep 2 sets 3 Muscle Cleans 3 Jump Shrugs 3 power Cleans 3…

2014 07 15

Tuesday 7/15/2014 Workout of the Day

By: EVF Performance 7 Comments

Warm up Dynamic Warm up Workout 1 45/15 3 rounds Plank Reaches Side plank right Side plank Left Flutter kicks Workout 2 "Push it out" 20 Min AMRAP 10 Box Jumps (24/20) 15 KB Swings (53/35) 10 Push Ups EMOM Starting at 0:00

2014 07 14

Monday 7/14/2014 CrossFit Workout of the day

By: EVF Performance 12 Comments

Warm up Hip stretches w Bands 3 Round of "STRICT CINDY" 5 Strict PU/10 Ring pull ups 10 Push ups 15 Air Squats Strength/Skill Back Squats W Tempo 41x1 5-5-5-5-5 50% 60% 70% 75% across last 2 sets % are based off your 5 RM Training 2 Mins Max Thrusters…

2014 07 13

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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