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Workout of the day – Monday December 9th

Warm up 2 rounds5/side thoracic extensions in squat15 Russian KBS5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Behind the neck snatch grip push presses 5x4 buildingIncrease from last week Paused snatch pulls 3x4 at 90% of snatch 1RM with 1 sec pause above knee Conditioning…

2024 12 08

Workout of the day – Sunday December 8th

By: EVF Performance 0

Warm up 6 min AMRAP10 alternating groiners10 squat jumps5/leg lateral leg swings5 glute bridges Clean 5x3 at 70% of clean 1RM Tempo front squat 3x5 with 33X1 tempo at ~70% Conditioning 12 min AMRAP ladder**:2 double DB power cleans 50/35 lbs2 toes to bars2 wall balls 20/14 lbs** increase the…

2024 12 07

Workout of the day – Saturday December 7th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min AMRAP - In team of 3:Partner 1: row for distancePartner 2: 4 deadlifts, 3 ground-to-overheads, 2 overhead squats, 1 wall walk [BB: 135/95 lbs, DBs: 2x50/35 lbs]Partner 3: rest Partner 2 is the time keeper, rotate once partner 2 has completed the full…

2024 12 06

Workout of the day – Friday December 6th

By: EVF Performance 0

Warm up 6 min AMRAP:5 inchworm with pushups5 hang clusters5 strict presses in split stance Shoulder press (12 min) The below % load are based on 90% of your most recent shoulder press 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at 85% 1RM…

2024 12 05

Workout of the day – Thursday December 5th

By: EVF Performance 0

Warm up 6 min AMRAP:20 double unders4 inchworms with pushups6 alternating box step ups Deadlift (12 min) The below % load are based on 90% of your most recent deadlift 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at 85% 1RM (should exceed 5…

2024 12 04

Workout of the day – Wednesday December 4th

By: EVF Performance 0

Warm up Dynamic warm up:50 ft. Bear crawl forward50 ft. Bear crawl backward50 ft. spiderman lunges50 ft. duck walk50 ft. side crab walk50 ft. broad jump50 ft. butt kicks50 ft. high knees Endurance 35 min alternating EMOM:12 American KBS 32/24 kg100 ft. sandbag carry AHAP12 box jumps 24/20 in12/10 cal…

2024 12 03

Workout of the day – Tuesday December 3rd

By: EVF Performance 0

Warm up 2 rounds with an empty barbell5 good mornings5 back squats5 front squats5 push presses5 thrusters Back Squat (12 min) The below % load are based on 90% of your most recent back squat 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at…

2024 12 02

Workout of the day – Monday December 2nd

By: EVF Performance 0

Warm up 2 rounds5/side thoracic extensions30 double unders5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Behind the neck snatch grip push presses 5x5 building Snatch pulls 3x5 at 90% of snatch 1RM Conditioning 9 min AMRAP ladder*:3 hang power snatches 75/55 lbs3 overhead squats 75/75…

2024 12 01

Workout of the day – Sunday December 1st

By: EVF Performance 0

Warm up 3 rounds10 bird dogs10 groiners + jumps10 cossack squats Back Squat Every 3 min for 4 sets:8 back squats at 75% Conditioning For time:1-2-3-…-9-10-9-…-2-1 reps of:Toes to barsBox jumps 30/24 lbs Time cap: 18 min EVF360 Part A3 rounds for load and quality:10/leg double DB Bulgarian split squat10…

2024 11 30

Workout of the day – Saturday November 30th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Rankel 1.530 min partner AMRAP:6 deadlifts [BB: 225/155 lbs, DBs: 2x70/50 lbs]7 burpee pullups10 American KBS 32/24 kg200m runU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of…

2024 11 29

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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