EVF Performance | EVF Performance

Friday, February 14th Crossfit Workout of the Day – Cycle 1, Day 34

Warm Up 6 minutes: 10 banded good mornings 5 bootstrappers 10 banded glute bridges 5 curl ups per side 10 birddogs Strength/Skill 5 rounds: 5 deadlifts @ 60% of max :30 max reps kipping muscle ups, chin over bar or C2B pull ups Rest 1:00 between rounds Conditioning 6 rounds…

2020 02 13

Thursday, February 13th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 30 DB squat cleans (35/20) 90 double unders 20 DB squat cleans (40/25) 60 double unders 10 DB squat cleans (50/35) 30 double unders Rest 2:00 30 calorie row 15 burpee pull ups 20 calorie row 10 burpee pull ups 10 calorie row 5 burpee pull…

2020 02 12

Wednesday, February 12th Crossfit Workout of the Day – Cycle 1, Day 33

By: EVF Performance 0

Warm Up 2 rounds: :30 box shoulder stretch 5 scorpions 10 Samson walking lunges 10 barbell elbow rotations 5 behind neck presses Strength Power clean + hang clean + push jerk 75% (of PC), 2 x (1+2+1) 80%, 3 x (1+1+1) Conditioning 5 x 2:00 AMRAP 2 rounds of 6…

2020 02 11

Tuesday, February 11th Crossfit Workout of the Day – Cycle 1, Day 32

By: EVF Performance 0

Warm Up 3 rounds: 5 pass thrus 10 squats (air squat > front squat > OHS) 5 box jumps 5 drop snatches 10 behind neck snatch presses Strength Every :90 for 8 sets: Snatch pull + snatch Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: Snatch…

2020 02 10

Monday, February 10th Crossfit Workout of the Day – Cycle 1, Day 31

By: EVF Performance 0

Warm Up 3 rounds: 10 alternating groiners 8 dead bugs 10 Cossack squats 10 banded side steps Strength Back squat 65%x3 70%x3 75%x3 80%x3 85%x3+ Try to hit more reps at 85% than the last time with this rep scheme. Conditioning 4 rounds for time 15 KBS (53/35) 12 pistols…

2020 02 09

Sunday, February 9th Crossfit Workout of the Day – Cycle 1, Day 30

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie ski 10 band pull aparts 5/5 half-kneeling KBwindmills 5 inchworms 5 shoulder blackburns Strength Bench press 3x6 @ 78%+ If your first set of 6 feels very strong, increase weight for the next two sets. Conditioning Dumbbell “Elizabeth” 21-15-9 reps of DB squat cleans…

2020 02 08

Saturday, February 8th Crossfit Workout of the Day – Cycle 1, Day 29

By: EVF Performance 0

Partner WOD In teams of two… For time 100 wall balls (20/14) 100 toes to bar 100 snatches (95/65) 100 overhead squats (95/65) 100 DB step ups (50/35 - 1 DB)

2020 02 07

Friday, February 7th Crossfit Workout of the Day – Cycle 1, Day 28

By: EVF Performance 0

Warm Up 2 rounds: 5 bootstrappers 10 banded good mornings 10 Cossack squats 10 Samson lunges 10 bird dogs :20 side plank each side Strength/Skill 6 rounds: 2 deadlifts @ 90% :30 max reps kipping muscle ups, chin over bar or C2B pull ups Rest 2:00 between rounds Conditioning 4…

2020 02 06

Thursday, February 6th EVF 360 Workout of the Day

By: EVF Performance 0

Every 4:00 for 3 rounds: 500m row 25 wall balls Rest 1:00 Every 4:00 for 3 rounds: 15 burpee box jump overs 15 DB power cleans (50/35) Rest 1:00 Every 4:00 for 3 rounds: 20/15 calorie ski or bike 25 KBS (53/35)

2020 02 05

Wednesday, February 5th Crossfit Workout of the Day – Cycle 1, Day 27

By: EVF Performance 0

Warm Up Banded front rack stretch x :30/arm Samson stretch x :30/leg Squat stretch x :20 Push up to downward dog x 6 Tabletop thoracic rotations x 5/side 1 round: 5 tall muscle cleans 5 front squats 5 hang power cleans 5 cleans 5 shoulder press 5 push press 5…

2020 02 04

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