EVF Performance | EVF Performance

Workout of the day – Wednesday January 29th

Warm up 3 rounds:200m row10 KB goblet hold lunges10 single arm KBS Endurance Every 2 min for 6 rounds, alternating between:15/12 cal row + 10 double DB deadlifts 50/35 lbs15/12 cal ski + 10 KB snatches 24/16 kg15/12 cal row + 100 ft. empty sled sprint Note: the workout duration…

2025 01 28

Workout of the day – Tuesday January 28th

By: EVF Performance 0

Warm up 2 rounds:4 yoga pushups6 KB floor press + Turkish situps per side8 cal ski10 straight arm PVC banded lat pull downsThen spend some time warming up / practicing toes to bars and kipping Gymnastics skills Toes to bars progressionLevel 1: Strict hanging knee raises + kipping practice with…

2025 01 27

Workout of the day – Monday January 27th

By: EVF Performance 0

Warm up 1 min coach stretch per leg, then:2 rounds:10 banded good mornings5/leg single leg glute bridges5 BB kang squats Front Squat 5x1 at 90% Conditioning For time:12-9-6-3 reps of:Front squats 205/145 lbsBar muscle upsTime cap: 14 minScaling: perform 3x the volume in pullups or ring rows. The barbell comes…

2025 01 26

Workout of the day – Sunday January 26th

By: EVF Performance 0

Warm up 2 rounds:10 A-frame toe touches5 single DB overhead triceps extensions5 PVC cuban presses10 down-ups Olympic lifting - Power snatch Tempo power snatches - 5x3 with 2 sec tempo from ground to above kneeLoad between 55-65% - light and of quality Aerobic capacity 20 min alternating EMOM for max…

2025 01 25

Workout of the day – Saturday January 25th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for max load OR reps. In 32 min, complete 3 rounds of:50 single DB box step ups 50/35 lbs, 24/20 in40 Russian KBS 32/24 kg30 V-ups20 shoulder to overheads [BB: 135/95 lbs, DB: 2x50/35 lbs]10 sandbag to shoulders AHAP-- then, in…

2025 01 24

Workout of the day – Friday January 24th

By: EVF Performance 0

Warm up 2 rounds:30 mountain climbers10 empty barbell hang clusters5 place Da Vinci raisesthen, warm up for C&Js Olympic lifting - Clean & Jerk Warm-up to a squat clean and jerk at 80%, then perform 3 drop sets of:2 squat clean and jerks at 75%2 squat clean and jerks at…

2025 01 23

Workout of the day – Thursday January 23rd

By: EVF Performance 0

Warm up 3 rounds:5 burpees10 alternating plank extensions10 cossack squats10 deadlifts (increase load throughout) Deadlift 4x7 at 72.5% across Barbell cycling & Conditioning 14 min AMRAP:7 burpees over bar6 deadlifts5 hang power cleans4 front rack lunges3 shoulder to overheadsRx: 145/100 lbsGoal: 5+ rounds Optional accessory work (time permitting or to…

2025 01 22

Workout of the day – Wednesday January 22nd

By: EVF Performance 0

Warm up 3 rounds (7 min cap)10 banded good mornings10/8 cal row10 single DB bent over rows per side Endurance 5 rounds for time:500m/400m row20 American KBS 32/24 kg10 double DB farmer's carry 50/35 lbs (1 rep = 25 ft. over AND back)20 pullups Time cap: 32 min UES strength…

2025 01 21

Workout of the day – Tuesday January 21st

By: EVF Performance 0

Warm up 2 rounds:5 yoga pushups10 alternating single DB devil presses10 plank transitions Bench press (15 min) 5x8 at 65% across Gymnastics skills 8 min to practice handstand push-up skills and strengthLevel 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-pressesLevel 2: 3 rounds…

2025 01 20

Workout of the day – Monday January 20th

By: EVF Performance 0

Warm up 6 min AMRAP:6 alternating bird dogs8 hollow rocks10 staggered stance KB goblet hold good mornings (5 per side)12 squat jumps Front Squat 5x3 at 80% Conditioning For time:500m/400m row30 wall balls 20/14 lbs10 front squats 185/125 lbs30 wall balls 20/14 lbs500m/400m row Time cap: 10 minGoal: 8 minNote:…

2025 01 19

Upper East Side

Author: EVF Performance

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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