EVF Performance | EVF Performance

Workout of the day – Thursday December 28th 2023

Warm up 2 rounds: 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 10 PVC snatch balances Back squat 8x2 at 92%+ Accessory: 3 squat jumps for height after each set of back squat Intervals 5 min AMRAP: 15/12 cal row 15 American KBS 24/16…

2023 12 27

Workout of the day – Wednesday December 27th 2023

By: EVF Performance 0

Warm up Row/ski 500m/400m or bike 1,000m/800m, then 2 rounds: 4 KB Turkish get ups per side 8/arm single arm KB clean and jerk Skills - pistols 5 minutes of pistols progressions skill work Single leg box squats (or on med ball) Single leg box step up/down Curtsy squats Single…

2023 12 26

Workout of the day – Tuesday December 26th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating bird dogs 5 airplanes per side 5 per side single KB deadlifts Deadlift & press Every 3 min for 6 rounds, perform: 2 shoulder presses - work up to a heavy set 2 deadlifts at 90% across Note: both…

2023 12 25

Workout of the day – Sunday December 24th 2023

By: EVF Performance 0

Warm up 3 rounds: 20 sec row sprint 10 empty barbell kang squats 10 alternating high box steps up Bulgarian split squats 4x10 per leg (same or heavier than week 1) Accessory lift: 4x16 alternating hanging single leg raises to horizontal (scale to single knee bent) Gymnastics conditioning For time:…

2023 12 23

Workout of the day – Saturday December 23rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 12 days of Christmas WOD (solo or partner) - For time: 1 Deadlift 2 hang power cleans 3 front squats 4 shoulder presses 5 pullups 6 push presses 7 pushups 8 thrusters 9 squat cleans 10 push jerks 11 box jumps 24/20 in 12 snatches…

2023 12 22

Workout of the day – Friday December 22nd 2023

By: EVF Performance 0

Warm up 2 rounds: 20 A-frame toe touches 10 no-push-up burpees 5/side thoracic rotation in quadruped position Then 2 rounds with empty bar: 3 hang muscle snatches 3 muscle snatches 3 behind the neck snatch grip strict presses 3 snatch balances Snatch Part A - Muscle snatches + snatch balance:…

2023 12 21

Workout of the day – Thursday December 21st 2023

By: EVF Performance 0

Warm up 2 rounds 5 half kneeling KB windmills per side 10 single arm KBS per side 10 KB kang squats Back squat 8x2 at 90% Accessory: 3 seated box jumps for height after each set of back squat Intervals Every 3:30 min for 4 rounds, each for time: 15/12…

2023 12 20

Workout of the day – Wednesday December 20th 2023

By: EVF Performance 0

Warm up 2-3 rounds (6 min cap): 10 ring rows 1 wall walk 5 snow angels 10 alternating box step ups Skills - Ring muscle up Level 1: banded ring/box dips + ring rows Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips…

2023 12 19

Workout of the day – Tuesday December 19th 2023

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 single DB shoulder presses (5 per side) Deadlift & press Every 3 min for 6 rounds, perform: 2 shoulder presses - work up to a heavy set 2 deadlifts at 87% across Note: both movements…

2023 12 18

Workout of the day – Monday December 18th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 cal row 8 ring row 6 empty bar thrusters Then, 2 sets with empty bar: 3 hang power cleans above the knee 3 hang power cleans below the knee 3 power cleans Clean & clean pulls Power clean (Touch and Go) based on 1RM clean:…

2023 12 17

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