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11/27/2013 WOD Happy Thanksgiving!

Warm up 600 Meter row/Run or ski Dynamic stretches Training (Met-Con) "12 Days of Thanksgiving? Why not." 50 Min Time cap 1 Stair Run 2 Pistols 3 Toes to bar 4 Kettle bell PushPresses (35/22) 5 Hand Release push ups 6 Box Jumps (24/20) 7 Over head Squats w plate…

2013 11 27

Wednesday 11/27/2013 WOD

By: EVF Performance 12 Comments

Warm up 400 Meter row 2 sets of Plank 1 min 10 Super mans 10 Spider man push ups Dynamic Stretches Strength/Skill Turkish Get ups 5 sets of 3 In 15 Mins Build up as heavy as you can Training (Met-Con) Bench Mark "JACKIE" 1000 Meter row 50 Thrusters (45/35)…

2013 11 26

Tuesday 11/26/2013 WOD

By: EVF Performance 5 Comments

Warm up 2 Mins Foam Roll both Hips, Quads, IT Bands, Hamstrings 3 sets of 45 secs 15 secs rest Inch Worms Ring rows Sonics Mountain climbers Strength/Skill Warm up and practice the following movements 3 sets for no time measure 10-15 double Unders 3-4 HSPU's Training (Met-Con) "Thelma and…

2013 11 25

Monday 11/25/2013 WOD

By: EVF Performance 5 Comments

Warm up With an empty barbell 3 sets of 5 Front Squats 5 Good Mornings 5 Back Squats 5 Power Cleans Dynamic Stretches Strength/Skill Front Squats 10-5-5-5-10 Training (Met-Con) "Going to the bar" 21-15-9 Back Squats (135/95)(185/125) Toes to bar Power Cleans (135/95) Scale options Scale weight on BS and…

2013 11 24

Sunday 11/24/2013 WOD

By: EVF Performance 0

Warm up Lax Ball 2 Mins per scapula W a PVC pipe 2 Sets of 10 Pass Throughs 10 Around the worlds 10 Over Head Squats Strength/Skill 15 Mins Kipping Practice Learn to kip and practice to improve pull ups, butterfly pull ups and toes to bar Training (Met-Con) 12…

2013 11 23

Congrats to everyone who participated in The Lurong Living Paleo Challenge.

By: EVF Performance 1 Comment

Great job to everyone who participated in The Lurong Living Paleo Challenge. There were some amazing performances. As you move forward i want you all to think of a few things. Did you learn to understand what eating "clean" actually means? Did eating this way help your performance in the…

2013 11 22

Saturdays CrossFit Total

By: EVF Performance 0

A message from Dave Members, Just a few quick pointers to keep in mind for tomorrow’s CrossFit total. The event will start at 11am. If you would like to participate, you must be here at 11. Attempt Selection. The lifts performed will be the squat, strict press and the deadlift,…

2013 11 22

Friday 11/22/2013 WOD

By: EVF Performance 0

Warm up With a PVC pipe Burgerner Warm up 10 Snatch Balance Dynamic Stretches Strength/Skill Snatches 5-4-3-3-3 In 15 Mins build to a 3 RM. touch and go from the ground. Training (Met-con) 1 Mile run 30 Alt KB Snatches (53/35) Alt each rep, 30 per arm Scale options Scale…

2013 11 21

Thursday 11/21/2013 WOD

By: EVF Performance 6 Comments

Warm up 400 Meter Ski 3 sets of 5 Strict Pull ups 10 Planks to push ups 15 Sonics Dynamic Stretches Strength/Skill Floor Press 5-4-3-3-3 Training (Met-con) "A little Tabata" 20 Secs AMRAP 10 secs rest 4 Rounds Each Ball Slams Ab-Mat Sit ups Push ups Ski Erg Perform each…

2013 11 20

Wed 11/20/2013 WOD

By: EVF Performance 11 Comments

Warm up 3 sets of 10 Push ups 15 Air Squats 20 Jumping Jacks Dynamic Stretches Workout prep 10 Mins Take 4-5 sets to build up to working weight 3 Dead lifts 2 Hang Power Cleans 1 Jerk Training (Met/Con) "TANGO AND CASH" In teams of two EMOTM for 20…

2013 11 19

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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