EVF Performance | EVF Performance

Workout of the day – Friday August 23rd 2024

Warm up 2 rounds of:200m run15 down-ups / no-pushup burpeesThen, 2 rounds of:10 PVC passthroughs5 muscle snatches5 snatch balances Snatch Every 2 min for 6 rounds:3 snatches at 50% of 1RM Conditioning 15 min AMRAP:200m run9 deadlifts 85/60 lbs6 hang power snatches 85/60 lbs3 overhead squats 85/60 lbs Note: the…

2024 08 22

Workout of the day – Thursday August 22nd 2024

By: EVF Performance 0

Warm up 3 rounds, increasing pace throughout:250m row20 walking lunges15 air squats10 down-ups Tempo Front Squat 3x5 at 40% with 33X1 tempoNote: tempo is 3 sec down, 3 sec pause in the hole, up fast and go again Push Presses 3x5 with 2 sec pause in the dip before each…

2024 08 21

Workout of the day – Wednesday August 21st 2024

By: EVF Performance 0

Warm up2 min of rowing then 3 rounds of:5/side thoracic extensions5 PVC Cuban presses5 yoga pushups5 per side single arm ring rows Endurance 5 rounds for time:400m run5 strict pull ups or 3 bar muscle ups5 ring dips15/12 cal row Time cap: 28 mins Scaling options: banded pull-upsbetween boxes dips…

2024 08 20

Workout of the day – Tuesday August 20th 2024

By: EVF Performance 0

Warm up3 rounds5/leg high box steps ups5 bent over BB row (empty barbell)5 hollow rocks40 high knees Deadlift 5x5 at 60% of deadlift 1RM - no band, focus on speed once the bar has passed the knees Bulgarian split squats 3x10 per leg - at bodyweight, no extra loading Conditioning…

2024 08 19

Workout of the day – Monday August 19th 2024

By: EVF Performance 0

Warm up 3 rounds:5 per side banded monster walk5 tall squat cleans (1st rd pvc, then empty BB)5 jumping squats5 empty BB thrusters Clean & Jerk Every 2 min for 6 rounds:3 clean & jerks at 50% of 1RM Conditioning 18 min alternating EMOM:12/10 cal row10 KB goblet box step…

2024 08 18

Workout of the day – Sunday August 18th 2024

By: EVF Performance 0

Warm up 2 rounds:10 plate halo each way10 plate overhead squats10 plate squats with press out10 plate ground to overheads Bench Press 6x3 at 87.5%+Use the heaviest load on each set, which should be around or above 85% Overhead squat 4x1, work up to a heavy rep. Aim for ~110%…

2024 08 17

Workout of the day – Saturday August 17th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 25 min AMRAP:200m run (both partners run together)20 pullups (split as desired between partners)2-4-6-8… "rounds of dumbbell DT", 50/35 lbs (switch partner after each full round of DT) 1 round of dumbbell DT: 12 double dumbbell deadlifts, 9 double dumbbell hang power cleans, 6 double…

2024 08 16

Workout of the day – Friday August 16th 2024

By: EVF Performance 0

Warm up 3 Rounds5 Inch Worms5 PVC pass through5 x 50′ Shuttle Run5 Pull-Ups Snatch 3x2 at 82.5%-87.5% of 1RM Snatch3x1 at 87.5%-95% of 1RM SnatchNote: this is peak week, next week will be a deload and we will test a new 1RM for Snatch on 8/30.DO NOT attempt to…

2024 08 15

Workout of the day – Thursday August 15th 2024

By: EVF Performance 0

Warm up 2 rounds:10 banded good mornings10 backwards banded monster walk steps5 frog hops5/leg single leg glute bridges Front Squat 6x3 at 87.5%+Use the heaviest load on each set, which should be around or above 85% Clean and push press 5x1 of clean+push press at 80% of C&J 1RM Conditioning…

2024 08 14

Workout of the day – Wednesday August 14th 2024

By: EVF Performance 0

Warm up 3 rounds:50 jumping jacks5 yoga pushups10 kip swings Pulling strength (10 min) Option A: Tempo weighted pullups - 5x3 - tempo 31X1Option B: Eccentric pullups - 5x3 with 3 sec descent (may jump up from box to bring chin over the pullup bar)Note: Use a lighter weight than…

2024 08 13

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