EVF Performance

Warm up 8 min alternating EMOM:5 burpee pull ups OR 5 burpees then 5 ring rows10 cal machine (row/bike/ski) Push-pull strength 4 supersets:A1 - 8 bench pressesA2 - Max reps ring rowsNote: build up to a challenging, yet unbroken set on the bench press. Ring rows are to failure, but…

2025 03 17

Workout of the day – Monday March 17th

By: EVF Performance 0

Warm up 3 rounds:10 alternating lunges with twists12 alternating plank extensions14 alternating DB hang snatches Strength A - Bulgarian split squats5x8 per leg-- rest 30 sec between legs, and as needed between sets B - half kneeling single arm DB press (contralateral)3x8 per side Conditioning "Snatch DT"5 rounds for time:12…

2025 03 16

Workout of the day – Sunday March 16th

By: EVF Performance 0

Warm up 2 rounds:20 A-Frame toe-touches10 alternating box steps ups10 KB goblet squats Midline strength 4 supersets:A1 - 8 Barbell hip thrusts, with 1 sec pause at the topBuild up to a heavy setA2 - 20 leg pike over object-- rest as needed between supersets Time cap: 16 min Conditioning…

2025 03 15

Workout of the day – Saturday March 15th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, one partner working at a time:100 hang power cleans [BB: 95/65 lbs, DBs: 35/20 lbs]90 handstand pushups80/64 cal row70 wall-balls 20/14 lbs60 hang power cleans [BB: 115/80 lbs, DBs: 50/35 lbs]50 handstand pushups40/32 cal row30 wall-balls 20/14 lbs20 hang power cleans [BB:…

2025 03 14

Workout of the day – Friday March 14th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded good mornings2 wall walks10 alternating bird-dogs20 hollow rocks Open WOD 25.3 For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie rowTime cap: 20 minutes♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch♂ 225-lb (102-kg) deadlift, 135-lb…

2025 03 13

Workout of the day – Thursday March 13th

By: EVF Performance 0

Warm up 6 min AMRAP:20 band pullaparts10 groiners5 hang clusters Olympic lifting - Clean & Jerk 15 min EMOM:1 clean and jerkFocus on the mechanics today, do not exceed 80% Conditioning 7 min AMRAP:20/16 cal row/ski/assault bike20 single DB clean and jerks 50/35 lbs-- rest 3 min4 min AMReps:50/40 cal…

2025 03 12

Workout of the day – Wednesday March 12th

By: EVF Performance 0

Warm up 1 round of:50 ft. bear crawl forward50 ft. bear crawl backward100 ft. spiderman crawlthen, 2 rounds:100 ft. side shuffle each way50 ft. high knees50 ft. butt kicks Endurance Every 6 min for 5 rounds:400m run500m/400m row10 burpeesMax distance broad jumps in the remaining time-- rest 1 min between…

2025 03 11

Workout of the day – Tuesday March 11th

By: EVF Performance 0

Warm up 2 rounds:5 KB windmills per side10 single arm KBS per side10 single KB front squats Front Squat 4x4, build up to a heavy set for the day Conditioning 3 rounds, rotating through with 45 sec work / 15 sec rest-transition:Max assault bike calPlank hold with forearms on foam…

2025 03 10

Workout of the day – Monday March 10th

By: EVF Performance 0

Warm up 2 rounds:5 yoga pushups10 empty BB hang clusters15 groiners Strength A1 - Shoulder press5x5, build up to a heavy set for the day A2 - Double KB sumo deadlifts5x12 Note: Superset the movements, perform the shoulder press then immediately go into the KB sumo deadlifts Partner conditioning 14…

2025 03 09

Workout of the day – Sunday March 9th

By: EVF Performance 0

Warm up Tabata style, 20 sec on, 10 sec off, 4 rounds of each (6 min total):Hollow rocksSupermenPlate ground to overhead (light) Midline strength 3 rounds for load and quality:2 Turkish getups per side10 strict toes to bar10 kang squats Time cap: 14 min Conditioning For time:250m/200m row15 shoulder to…

2025 03 08

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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Blog

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