EVF Performance | Blog

Wed 7/24/2013 WOD

Warm up 400 Meter run w a PVC pipe 2 sets of 10 Pass thru's 10 Over Head squats Bar bell progression Dynamic stretches Workout Prep Hang Power Cleans Take 3-4 sets to work up to workout weight Training Partner WOD Why? Because Chuck Norries…

2013 07 23

Tuesday 7/23/2013 WOD

By: EVF Performance 3 Comments

Warm up 3 rounds of Cindy 5 pull ups/ ring rows 10 push ups 15 air squats Dynamic stretches Skill/Strength Bar-bell lunges 3 sets of 10 Superset with planks 30 secs-1 Min Training TABATA 20 secs AMRAP 10 secs rest SDHP (75/55) Burpees 5 min rest …

2013 07 22

Monday 7/22/2013 WOD

By: EVF Performance 3 Comments

Warm up With a PVC pipe 2 sets of 10 pass thru's 10 Over head squats 2sets of the following 10 super mans 10 groiners 10 hollow rocks 10 push ups 10 strict pull ups/ ring rows Strength Strict press 3-3-3-3-3 60%-70%-80%-85%-90% of your 1RM Training 30…

2013 07 21

Sunday 7/21/2013 MAIN-SITE WOD

By: EVF Performance 0

Warm up 400 meter run With a PVC pipe 2 sets of 10 Pass through's 10 Over Head Squats 2 sets of the following 10 super mans 10 lunges 10 hollow rocks 10 push ups 10 ring rows dynamic stretches Workout prep Thrusters Take 4 sets to work…

2013 07 20

Saturday 7/20/2013 WOD “THE A-Team”

By: EVF Performance 0

Warm up Musical Balls Dynamic Stretches HSPU Practice T2B practice Training "The A-Team" Partner WOD Teams of two 5 min TEAM AMRAP Ski 1 partner works at a time switch every 100 meters 2 min rest 5 Min TEAM AMRAP (Lv 2) HSPU (lv 1) pike…

2013 07 19

Friday 7/19/2013 WOD

By: EVF Performance 7 Comments

Warm up with a PVC pipe 2 sets of 10 Pass thru's 10 Over head squats 1 set of 15 groiners 15 super mans 15 hollow rocks Dynamic Stretches double under practice Skill/Strength level 2 Clean and Jerks 3-3-3-3-3 build up to a challenging set of 3 NO FAILED…

2013 07 18

Thursday 7/18/2013 WOD

By: EVF Performance 7 Comments

Warm up With a PVC Pipe 2 sets of 10 pass throughs 10 Over head squats 1 set of 10 groiners 10 super mans 20 Lunges (total) 10 hollow body rocks SKILL/ STRENGTH Level 2 (advance) Skill transfer Stabilization work EMOM for 6 Mins Odd minute hold in…

2013 07 17

Wednesday 7/17/2013 WOD

By: EVF Performance 0

Warm up 400 meter row or ski Dynamic stretches Kip practice Strength Dead- lifts Level 2 3-3-2-2-2 60%-70%-80%-85%-90% of your 1RM Level 1 Romanian Dead lifts 3-3-3-3-3 Build up to a challenging set of 3 Training "Pulling FRAN" Level 2 (Advance) 21-15-9 Pull-ups Dead-lifts (225/155lbs) Scale Pull…

2013 07 16

Tuesday 7/16/2013 WOD

By: EVF Performance 0

Warm-up 400 Meter Run Traction with bands Dynamic stretches for hip and ankle mobility w PVC Pipe Burgerner warm up Snatch balance Skill/Strength Snatches Level 2 3-3-2-2-2 Take 15 Mins to Build up to 80% of your 1RM Level 1 Hang Snatches 3-3-3-2-2 Work on technique and efficiency…

2013 07 15

Monday 7/15/2013 WOD

By: EVF Performance 1 Comment

Warm up foam roll Dynamic stretches 1 set of 20 wall balls 20 ab mat sit up 5 cals on Rower Strength/Skill Front Squats level 2 (advance) tempo 12x1 hold for two seconds in the hole 3-3-3-3-3 60%-70%-75-80%-85% of your 1Rm level 1 (beginner) 3-3-3-3-3 build up to…

2013 07 14

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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