EVF Performance | Blog

Good morning folks and happy pre competition eve! Below are some helpful tips a few minor changes and tomorrow's schedule. I had previously said I would hope to conclude by 1pm. With the amazing turnout and response from our community the participation has increased the number of heats. The doors…

2013 12 06

Friday 12/6/2013 WOD

By: EVF Performance 0

Warm up 3 rounds of 30 secs Inch Worms Iron Cross stretches Groiners Supermans Sonics Child pose into a downward facing dog (getting our yoga on bro) Strength/Skill 8 Min EMOM Even Min: 20 Double Unders ODD Min: 10 Strict Pull ups Training (Met-Con) 6 Rounds 10 Rack alt Lunges…

2013 12 05

Thursday 12/5/2013 WOD

By: EVF Performance 1 Comment

Warm up W a PVC pipe 2 sets of 10 Pass Thru's 10 Around the worlds (5each way) 10 Over Head Squats 5 strict pull ups 10 push ups Then Burgener Warm up Strength/Skill Snatch Complex 1 Snatch 1 hang snatch 1 Over Head Squat In 15 mins build to…

2013 12 04

Wednesday 12/4/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 sets of 50 Single jump ropes or Double Unders 10 planks 2 Push ups 10 Rings to chest 10 Sonics Strength/Skill 3 rounds no measure 5 Strict Chest to bar Pull ups 5 HSPU 6 Pistols Practice the above skill movements with no clock. Go through the…

2013 12 03

Tuesday 12/3/2013 WOD

By: EVF Performance 4 Comments

Warm up 400 Meter row/run/ Ski 3 sets of 5 Inch Worms 5 Squat stretches 5 Russian KB Swings( light) 10 Supermans Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) 10 Min Ascending Ladder 2-4-6-8-10 etc... Squat cleans (135/95) Hand Release push ups Scale options Scale weight on Squat cleans Sub squat…

2013 12 02

EVF Battle Of The Fittest Info

By: EVF Performance 1 Comment

Its almost here! Are you excited? Nervous? Pumped up? YEAAAA BUDDY! I know we are. This is our first in-house event in which our very own members (YOU) will test their CrossFit fitness amongst each other in true CrossFit competition fashion. Awesomeness! Here are some last minute details,…

2013 12 02

Monday 12/2/2013 WOD

By: EVF Performance 5 Comments

Warm up 3 sets of 5 wall balls 5 Sumo Dead lift High pulls 5 Box Jumps 5 Push Presses 5 cal Row Training ( Met-Con) "Fight Gone Bad!" 3 rounds 1 Min Each station 1 Min rest between each round Wall-balls (20/14) Sumo deadlift high-pull (75/55) Box Jump (20)…

2013 12 01

Sunday 12/1/2013 WOD

By: EVF Performance 0

Warm up 250 Meter row Burgener Warm up Dynamic Stretches Strength/Skill 6 Min EMOM 4/5 Power Snatches (95/65) Training (Met-Con) Worlds Aids Day In conjunction with boxes around the world and our friends at BRICK New York "Kurt's Team Chipper" – in teams of 2 people 100 pullups 100 box…

2013 11 30

Saturday 11/30/2013 WOD

By: EVF Performance 0

Warm up 15 mins W a PVC pipe 2 sets of 10 Pass Thru's 10 around the worlds 10 Over Head squats W an empty barbell 2 Sets of 5 Rack Lunges 5 push presses 5 Hang Power Cleans 5 Snatch with Dead lifts 5 Squat Clean Thrusters Training (Met-Con)…

2013 11 29

Friday 11/28/2013 WOD

By: EVF Performance 1 Comment

Warm up 3 rounds of "CINDY" 5 Strict pull ups 10 push ups 15 Air Squats Dynamic Stretches Strength/Skill strict Press 3-3-3-3 Push press 2-2-2-2 Training (Met-Con) 2 Min Max Burpee Box Jumps(24/20) 1 Min Max Pull ups 1 Min Rest 2 Min Max Cal Row 1 Min Max Air…

2013 11 28

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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