EVF Performance | EVF Performance

Workout of the day – Tuesday December 24th

12 days of Christmas WOD For time, performed as the 12 days of Christmas song:1 wall walk2 power cleans 115/80 lbs3 front squats 115/80 lbs4 shoulder to overheads 115/80 lbs5 pullups6 box jumps 24/20 in7 handstand pushups8 burpees9 wall balls 20/14 lbs, 10/9 ft.10 toes to bars11 thrusters 115/80 lbs120…

2024 12 23

Workout of the day – Monday December 23rd

By: EVF Performance 0

Warm up 2 rounds:20 A-Frame toe-touches10 alternating box steps ups10 alternating DB snatches (light) Behind the neck snatch grip shoulder presses 5x3 at 50% of snatch Deficit paused snatch pulls 3x3 at 90% of snatch 1RM with 2 inches deficit (standing on 25 lbs plates) and 2 sec pause mid…

2024 12 22

Workout of the day – Sunday December 22nd

By: EVF Performance 0

Warm up 6 min alternating EMOM:8-10 ring rows8 empty BB kang squats8 single KB suitcase deadlifts per side Clean 3x3 at 80% of clean 1RM2x2 at 85% of clean 1RM Tempo front squat 3x3 with 33X1 tempo at ~80% Conditioning 3 rounds of 3 min AMRAP, 1 min rest in…

2024 12 21

Workout of the day – Saturday December 21st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time:1,600m/1,300m ski or row (split as desired)-- then 12 rounds of ("you-go-I-go" style each partner perform a full round - 6 per partner total):8 alternating single arm DB hang clean and jerks 50/35 lbs12 handstand…

2024 12 20

Workout of the day – Friday December 20th

By: EVF Performance 0

Warm up 6 min AMRAP:5/side thoracic extensions5 PVC Cuban presses10 ring rows Shoulder press (10 min) The below % load are based on 90% of your most recent shoulder press 1RM as a reference5 reps at 75% 1RM3 reps at 85% 1RMMAX effort reps at 95% 1RM (should exceed 2…

2024 12 19

Workout of the day – Thursday December 19th

By: EVF Performance 0

Warm up Row 500m/400m, then2 rounds:8 alternating bird dogs8 barbell good mornings4 strict toes to bars / hanging knee raises Deadlift (12 min) The below % load are based on 90% of your most recent deadlift 1RM as a reference5 reps at 75% 1RM3 reps at 85% 1RMMAX effort reps…

2024 12 18

Workout of the day – Wednesday December 18th

By: EVF Performance 0

Warm up 3 rounds:4 inchworms with pushups6 alternating box step ups8 single arm KBS per side Endurance Every 10 min, for 4 rounds, each for time:500m/400m ski/row30 KB snatches 24/16 kg20 box jumps over 24/20 in3 sandbag over shoulders AHAP20 toes to bars Notes: KB snatches should take about 2…

2024 12 17

Workout of the day – Tuesday December 17th

By: EVF Performance 0

Warm up 500m/400m row, then,3 rounds:6 tempo single DB goblet squats (33X1)6 single dumbbell box step-ups6 single dumbbell thrusters Back Squat (12 min) The below % load are based on 90% of your most recent back squat 1RM as a reference5 reps at 75% 1RM3 reps at 85% 1RMMAX effort…

2024 12 16

Workout of the day – Monday December 16th

By: EVF Performance 0

Warm up 2 rounds:5/side thoracic extensions4 yoga pushups30 sec ring support hold or box support hold2 wall walks10 cal row Behind the neck snatch grip push presses 5x3 buildingIncrease from last week - aim for ~85% of snatch 1RM Deficit snatch high pulls 3x3 at 90% of snatch 1RM with…

2024 12 15

Workout of the day – Sunday December 15th

By: EVF Performance 0

Warm up 2 rounds10/leg single leg KB RDL10 KB box step ups10 groiners Clean 5x3 at 75% of clean 1RM Tempo front squat 3x4 with 33X1 tempo at ~75% Conditioning Rotate through the following stations as 30 sec work / 30 sec rest, completing 3 rounds of each (15 min…

2024 12 14

Upper East Side

Author: EVF Performance

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