EVF Performance | EVF Performance

Workout of the day – Monday May 6th 2024

Warm up 3 rounds: 5 yoga pushups 5 pronated snow angels 10 KBS 5 (ring) kipping swings Benchmark Conditioning Nate 20 min AMRAP 2 ring muscle ups 4 handstand pushups 8 American KBS 32/24 kg Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.…

2024 05 05

Workout of the day – Sunday May 5th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Touch-n-go snatch 3x5 at 60% Snatch Pulls 3x3 at 80% Conditioning For time: 100 double unders 800m run 60 power snatches 75/55 lbs 400m run 20…

2024 05 04

Workout of the day – Saturday May 4th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP**, one partner working at a time except one partner is rowing: 5 deadlifts 5 hang power cleans 5 front squats 5 shoulder to overheads 5 back squats ** at 0:00, 10:00 and 20:00, row 600m/420m, split as desired between partners. (One…

2024 05 03

Workout of the day – Friday May 3rd 2024

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single arm DB push press 10 double DB front rack lunges (moderate weight) 10 alternating groiners Push press 3x5 at 50% Thrusters 3x5 at 50% of push press max from the ground Conditioning 4 min AMRAP with buy-in: Buy-in: 75 double unders Then,…

2024 05 02

Workout of the day – Thursday May 2nd 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 5 ring rows Deadlift 5x3 at 65% No tempo Conditioning Every 5 min for 4 rounds, each for time: 400m run 10 toes to bars 10 single KB…

2024 05 01

Workout of the day – Wednesday May 1st 2024

By: EVF Performance 0

Warm up 2 rounds: 10 cal on any machine 10 per side KB suitcase deadlifts 10 A-frame to touches 10 hang muscle cleans (light DBs or empty BB) Endurance 36 min alternating EMOM, with 40 sec work for max reps, 20 sec rest/transition: Assault bike calories (Goal: 13/10+) Pushups (Goal:…

2024 04 30

Workout of the day – Tuesday April 30th 2024

By: EVF Performance 0

Warm up 3 rounds of: 16 lunges (bodyweight) 8 bootstrap squats 8 hang squat clean and jerks (add warm up load thought the rounds) Front Squat 3x5 at 50% Clean & jerks 10 min EMOM: 1 clean & jerk at 65% Conditioning For time: 5-6-7-8-9-10-9-8-7-6-5 reps of Wall balls 20/14…

2024 04 29

Workout of the day – Monday April 29th 2024

By: EVF Performance 0

Warm up 400m run then 3 rounds of: 5/side thoracic extensions 5 PVC Cuban presses 5 yoga pushups Gymnastics skills 12 min alternating EMOM: 4-8 ring muscle ups or ring muscle up scaling option of choice 10 DB bench presses 20 PVC straight arm banded pull downs Conditioning 5 rounds…

2024 04 28

Workout of the day – Sunday April 28th 2024

By: EVF Performance 0

Warm up 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses 10 band pull aparts -- then -- 20 Burpees Touch-n-go snatch 5x3 - 80-82.5% Snatch Pulls 4x3 - 115% Conditioning 14 min AMRep: 4 rounds of: 12 deadlifts 185/135 lbs 12 pull-ups -- Then: 400m run 6…

2024 04 27

Workout of the day – Saturday April 27th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP:40/32 cal row30 box jumps 24/20 in20 burpees10 back squats 225/155 lbs OR 20 double KB front rack squats 24/16 kg Split as desired between partners. Olympic lifting Part A8 min EMOM1 split jerk at 85%+Build up to a heavy single as…

2024 04 26

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter