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Thursday 12/19/2013 WOD

Day 4 Warm up 3 of "Double Under CINDY" 5 strict pull ups 10 Pull ups 15 Air Squats -15 Double Unders between movements- Perform 3 singles then attempt a double. Do not exceed more than 5 attempts. Strength/Skill EMOTM 10 Mins Odd 12/10 Cal Row Even 10 Over Head…

2013 12 18

Wednesday 12/18/2013 WOD

By: EVF Performance 5 Comments

Warm up Day 3 of 3 sets of "Double Under CINDY" 5 strict pull ups 10 Push ups 15 Air Squats 15 Double Unders in between each movement Strength/Skill work Barbell Clean Prep Kipping T2B prep Workout prep Hang power cleans 3 sets of 5-6 reps build up to working…

2013 12 17

Tuesday 12/17/2013 WOD

By: EVF Performance 4 Comments

Warm up 3 rounds of "CINDY" 5 strict pull ups 10 Pull ups 15 Air Squats -15 Double Unders between movements- Perform 3 singles then attempt a double. Do not exceed more than 5 attempts. Strength/Skill In 20 Mins find a 10 RM Front Squat 10-10-10-10 Training(Met-Con) 2 Rounds 1000…

2013 12 16

EVF 2013 FB Burpee Challenge

By: EVF Performance 3 Comments

[caption id="attachment_10939" align="alignright" width="295"] We Love Burpees![/caption] Hi! Please join us for a fun Chance To Win, and make it a December To Remember! As a way to close out 2013, and make room for 2014, please submit an online video of yourself doing 20 burpees for time in an EVF…

2013 12 16

Monday 12/16/2013 WOD

By: EVF Performance 7 Comments

Warm up 3 rounds of "CINDY" 5 strict pull ups 10 Push ups 15 Air Squats -15 Double Unders in between each movement - Strength/Skill Push Press 5-4-3-3-3 Based off your 3 Rep Max 60%-65%-75%-80%-85% Training (Met-Con) "Pin Ball" 15 Min Acending and Decending ladder 2-4-6-8-10 Push presses (95/65) (135/95)…

2013 12 15

Sunday 12/15/2013 WOD

By: EVF Performance 1 Comment

Warm up 1k Row Dynamic Stretches Strength/Skill 5 sets of 6 Turkish Get ups (3 per leg) Super set with 5 Strict pull ups Build as heavy as you can in 15 mins Training (Met-Con) 5 Rounds 40 Double Unders 30 weighted Ab Mat Sit ups 20 SDHP w KB…

2013 12 14

Saturday 12/14/2013 WOD

By: EVF Performance 0

Warm up 3 sets of 30 secs each Inch worms Squat stretch Scorpion Push ups Jump squats Plank Training (Met-Con) In teams of two complete the following as many times as you can in the given time frame. Divide the work however you choose. "Total Recall" 10 Min AMRAP 14…

2013 12 13

Friday 12/13/2013 WOD

By: EVF Performance 5 Comments

Warm up 500 Meter row/run/Ski 3 sets of 5 inch worms 5 strict toes to bar 10 Modified Groiners Dynamic Stretches Strength/Skill Dead-Lifts 5-4-3-3-3 65%-70% 75%-80%-85% Base % off your 3 Rep Max If you do not know your 3RM, you will build up to it. Training (met-Con) "Ze Gripper"…

2013 12 12

Thursday 12/12/2013 WOD

By: EVF Performance 8 Comments

Warm up 3 sets of 30 secs each Inch worms Modified Groiners Supermans Hollow rocks Ring rows Dynamic stretches Barbell Clean progression HSPU warm up Training (met-Con) "Squeezing the juice" 5 Min AMRAP 15 hang Squat Cleans (95/65) (135/95) 6 HSPU Max Burpees 3min Rest 5 Min AMRAP 15 Hang…

2013 12 11

Wednesday 12/11/2013 WOD

By: EVF Performance 2 Comments

Warm up Shoulder traction 2 mins w bands 2 sets of 10 Pass Thru's 10 Over head squats Burgener warm up Junk yard dogs Dynamic Stretches Strength/Skill 12 min Snatch complex 1 Snatch 2 hang Snatches If you are successful through the complex, increase weight. Training (met-con) HERO WOD "RANDY"…

2013 12 10

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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