EVF Performance | EVF Performance

Workout of the day – Thursday March 10th

Warm up 6 min AMRAP: 6 right arm KB overhead lunges 6 right arm single KB thrusters 6 left arm KB overhead lunges 6 left arm single KB thrusters 6 KB goblet good mornings Barbell cycling and conditioning Every 3 min for 6 rounds: 300m/250m row/ski Round 1: 5 power…

2022 03 09

Workout of the day – Wednesday March 9th

By: EVF Performance 0

Warm up 2 rounds (6 min max): 5/side KB halo 5/side KB sotts press 5/side KB thrusters 5 pushups Gymnastics 12 min alternating EMOM: 50 ft. handstand walk / 30 sec handstand hold 10 alternating pistols / 10 alternating pistols progressions with box / 10 alternating box step ups 10…

2022 03 08

Workout of the day – Tuesday March 8th

By: EVF Performance 0

Warm up Every 2 min for 4 rounds: 5 burpees 10 cossack squats 10 squat thrusts 5 V-ups Barbell cycling and conditioning Every 3 min, for 6 rounds: 50 double unders 15 toes to bars 5 power cleans Work up to a challenging weight Strength Front squat: 5x5 EVF360 Part…

2022 03 07

Workout of the day – Monday March 7th

By: EVF Performance 0

Warm up 3 rounds of: 5 Cuban presses with 2.5# or 5$ plates in each hand 10 wall facing squats 5 empty BB thrusters Strength Strict press 4-4-4-2-2-2-2 3x4 then: 4x2 Time cap: 18 min Conditioning For time: 800m run 35 hang power cleans 115/75 lbs 400m run 25 overhead…

2022 03 06

Workout of the day – Sunday March 6th

By: EVF Performance 0

Warm up 6 min AMRAP: 8/6 cal row 10 air squats 12 alternating single leg V-ups Midline strength 3 rounds for load and quality: 2 Turkish getups per side 10 strict toes to bar 10 kang squats Time cap: 14 min Conditioning Every 4 min, for 5 rounds, each for…

2022 03 05

Workout of the day – Saturday March 5th

By: EVF Performance 0

Crossfit Partner WOD "Heavy Mary" - 30 min Partner AMRAP: Partner 1**: 1 round of Mary + 5 push jerks 155/105 lbs Partner 2: row for calories **Partner 1 is the time keeper - switch once partner 1 has completed a full round 1 round of Mary = 5 handstand…

2022 03 04

Workout of the day – Friday March 4th

By: EVF Performance 0

Warm up 3 rounds 10 banded good mornings 10 glute bridges 10/8 cal row Time cap: 7 min Then, take 5 min to warm up the deadlift Open WOD Open 22.2 For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 225/155 lbs Bar-facing burpees Time cap: 10 min Conditioning 3 rounds…

2022 03 03

Workout of the day – Thursday March 3rd

By: EVF Performance 0

Warm up 7 min AMRAP: 20 sec machine sprint (row/ski/bike) 4 burpees over the barbell 6 behind the neck BB press 8 overhead squats Olympic lifting 10 min EMOM: 1 snatch Focus on the mechanics today, do not exceed 80% Bench press 7x1at 90% of you max from the prior…

2022 03 02

Workout of the day – Wednesday March 2nd

By: EVF Performance 0

Warm up 6 min AMRAP: 20 band pullaparts 10 groiners 5 yoga pushups Gymnastics 10 min to practice XXX Replace by your weakest gymnastics movement and practice it for the time allocated: toes to bar, pull up, chest to bar, muscle up, handstand variation, L-sit.... Aerobic conditioning 24 min alternating…

2022 03 01

Workout of the day – Tuesday March 1st

By: EVF Performance 0

Warm up 2 rounds with an empty BB: 5 front squats 5 push presses 5 thrusters 5 jumping good mornings (BB in back rack) Then 1 min per leg couch stretch Barbell cycling and conditioning Every 90 sec for 8 rounds: 30 double unders + clean complex** Clean complex =…

2022 02 28

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