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-Warm up 400 meter run With PVC pipe 10 pass thru's 10 OHS 10 pass thru's 10 OHS 10 pass thru's 10 OHS -Skill toes to bar dynamic stretches Practice T2B/mobilize hips Work on Kipping and Knees 2 elbow/ T2B 10 thru the window 3 scorpion stretches (3 per leg,…

2013 05 06

Monday 5/6 WOD

By: EVF Performance 0

Monday's WOD to kick off the week! Approximately 50 days til summer! -Warm up Coach's Choice -Strength Dead-lifts 5-4-3-2-1-1-1 50%-60%-70%-80%-90%-95-100% -Training 7min AMRAP 7 Dead-lifts 155lb/115lb (scale will be 70% of 1RM) 14 Ring dips Scale ring dips with Push ups/ push ups on bars Have a quick read about deadlifts…

2013 05 05

Sunday 5/5 Main Site WOD

By: EVF Performance 0

Main site Sunday's continue !! From The Crossfit.com archive - May 18th, 2012 Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20/16 pound ball 20 Pull-ups 10 Handstand push-ups If you are still trying to get your double-unders, check out this video: http://youtu.be/h7XjUbUpeHE

2013 05 04

4 May 2013 – WOD

By: EVF Performance 0

Workout of the Day FIGHT GONE BAD Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations…

2013 05 03

3 May 2013 – WOD

By: EVF Performance 0

Workout of the Day For time: 1000m Ski then... 21-15-9 Wall Balls Toes-to-Bar then... 1200 meter run then... 21-15-9 Wall Balls Toes to Bar then... 1500 meter row

2013 05 02

2 May 2013 – STRENGTH

By: EVF Performance 1 Comment

STRENGTH Workout of the Day 1) Every minute on the minute for 5 minutes complete: 3 Cleans (65-70% 1-RM) 6 Split Jumps (3 per leg) When the clock hits 5:00, for the next 2 minutes complete: Max effort cleans 2) Five Rounds for time of: Press, Push…

2013 05 01

2 May 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Five Sets of: Floor Press x 3 reps @ 22X1 Rest 60 seconds Heavy KB swings x 20 Rest 2 Minutes B) Three Rounds for Time of: Hang Power Snatch (115/75) x 10 reps Ring Dips x 20 reps Double Unders x…

2013 05 01

1 May 2013 – WOD

By: EVF Performance 2 Comments

Workout of the Day A) Take 20 minutes to work up to today's 1-Rep Max Clean Rest 2 minutes in between sets B) Complete five rounds for time of: 9 Deadlifts (135/95) 6 Cleans 3 Shoulder to Overhead *5 burpee penalty every time you drop the…

2013 04 30

30 April 2013 – WOD

By: EVF Performance 0

Workout of the Day A) Five Sets of: Push Press x 3 reps Rest 60 seconds Barbell Rows x 6-8 reps Rest 60 Seconds B) For time: Burpee Pull Ups: 10-9-8-7-6-5-4-3-2-1 200m run in between sets

2013 04 29

30 April 2013 – STRENGTH

By: EVF Performance 0

STRENGTH Workout of the Day A) Every minute on the minute for 10 minutes complete: 3 High Bar Back Squats (65% 1-RM) 6 Burpees B) Complete 5 rounds of: 5 Deadlifts 5 Barbell Rows 5 Hang Cleans 5 Push Presses 5 Front Squats 10 Pull Ups…

2013 04 29

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter