EVF Performance | Blog

Saturday 6/1/2013 WOD “CrossFit Total”

Warm up 400 meter row Mobility coaches choice Training "CrossFit Total" You will have three attempts each to determine a 1RM for -Back Squat -Strict Over Head Press -Dead-lift can you spot the bad form on the video below? A nice little demonstration on how NOT to lift by…

2013 05 31

Friday 5/31/2013 WOD

By: EVF Performance 1 Comment

Lets say good bye to May with some serious spring "CLEANING" Warm up Jump rope 2 mins singles 3 mins double under Coaches choice for DU practice and mobility Clean practice With an empty Barbell 2 down and ups 2 shrugs from the top of the knee 2…

2013 05 30

Thursday 5/30/2013 WOD

By: EVF Performance 0

Warm up Mobility coaches choice Workout prep 2 sets of 10 box jumps 10 Toes to bar 10 Wall balls 10 calorie rows 10 Burpees Training Partner WOD "The EVF 500" In a team of two complete the following in order for time 100 Box Jumps (24/20)…

2013 05 29

Wednesday 5/29/2013 WOD Bench-mark “DIANE”

By: EVF Performance 3 Comments

Warm up 2 sets of 250 meter r0w Mobility Coaches Choice Skill 15 mins HSPU practice Workout prep Dead-lifts 3-4 sets to build up to weight used in workout Training Bench- mark "DIANE" For time 21-15-9 Dead-lifts (225/155lbs) HSPU's Scaling options For DL's scale weight Scale…

2013 05 28

Tuesday 5/28/2013 Strength

By: EVF Performance 0

Box squat - work up to 3 sets of 5 with 85% Straight leg DL 4x8 Planks 4 x 45 sec

2013 05 28

Tuesday 5/28/2013 WOD

By: EVF Performance 1 Comment

Warm up foam roll Quads, Hips, IT bands, Calves LAX ball on traps and scapula mobility Coaches choice Strength Strict Over Head Press 5-4-3-2-1-1-1 Take 20 mins to build to a new 1 RM rest 2-3 mins between sets Training 2 min AMRAP KB…

2013 05 27

Monday 5/27/2013 Hero WOD “MURPH”

By: EVF Performance 0

Happy Memorial Day EVF! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run From CrossFit.com In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and…

2013 05 26

Sunday 5/26/2013 Mainsite WOD

By: EVF Performance 0

Warm up jump rope 2 mins singles 5 min double Under practice with PVC pipe burgener warm up mobility coaches choice Skill Snatches 1-1-1-1-1 build up to heavy single Training From CrossFit.com Archives May 8th 2011 7 rounds for time 35 Double Unders 1 Snatch

2013 05 25

Saturdays WOD 5/25/2013

By: EVF Performance 0

Warm up Mobility Coaches choice Barbell Clean prep 1 Set of 3 down and up shrugs from the hip 3 shrugs from the top of knee 3 shrugs from the mid shin 1 Set of 3 power cleans from the hip 3 Power cleans from the knee 3 Power cleans…

2013 05 24

Friday WOD 5/24/2013

By: EVF Performance 1 Comment

Warm up Mobility coaches Choice 2 sets of 5 w empty barbell Thruster Strength Barbell Thrusters 2-2-2-2-2 Work up to a heavy set of 2 Super set with 20 band pull-aparts Training "Death by Thruster" Ascending Thruster ladder 95/65 lbs 1st minute, 1 thruster 2nd minute, 2 thrusters…

2013 05 23

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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