EVF Performance

Warm up 6 min AMRAP:8 alternating high box step ups 30/24 in10 empty BB front rack lunge steps12 empty BB push jerks Front Squat Take 20 min to establish a 10RM front squat Partner conditioning In teams of 2, 4 rounds for time:30 power cleans 155/105 lbs (split as desired)20…

2025 03 24

Workout of the day – Monday March 24th

By: EVF Performance 0

Warm up 2 rounds:5 yoga pushups20 alternating plank shoulder taps10 PVC sotts presses10 jump squats Overhead pressing Part A - Shoulder press3x10, build up to a challenging set of 10 Part B - Push press3x8, build up to a challenging set of 8 Skills & Conditioning 16 alternating EMOM, 2…

2025 03 23

Workout of the day – Sunday March 23rd

By: EVF Performance 0

Warm up 6 min AMRAP:8 KB deadlifts8 KB taters8 alternating lunges Back Squat 4x8, increasing to a challenging set of 8 Conditioning Every 4 min, for 4 rounds, each for time of:300m/250m row20 American KBS 24/16 kg10 burpees box jumps over 24/20 in-- rest the remainder of the 4min interval…

2025 03 22

Workout of the day – Saturday March 22nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 35 min partner AMRAP:1,000m/800m row - non-rowing partner holding a handstand against the wall50 alternating DB squat snatches 50/35 lbs40 box jumps over 30/24 in30 single DB OH lunges 50/35 lbs20 strict handstand pushups10 bar muscle-ups Scaling options: lighter dumbbell to achieve full squat on…

2025 03 21

Workout of the day – Friday March 21st

By: EVF Performance 0

Warm up 6 min AMRAP:2 inch worms5 KB sumo DL high pulls10/8 cal row Deadlift Work up to a single rep at ~80%, then lower the load to do 4 sets of 10 at 60%.Rest as needed between sets. The first rep should be well below your max. Conditioning 3…

2025 03 20

Workout of the day – Thursday March 20th

By: EVF Performance 0

Warm up 3 rounds:10 empty BB behind the neck thrusters10 empty BB good mornings5/side banded lateral monster walks Olympic lifting - Clean & Jerk Clean & jerks - 5x2Work up to a challenging double for the day. Conditioning 3 sets, starting a set every 6 min, each for time:3 rounds:10…

2025 03 19

Workout of the day – Wednesday March 19th

By: EVF Performance 0

Warm up 6 min AMRAP:6 alternating single DB devil cleans10 jumping squats14 band pull aparts Endurance Every 2 minute, rotating through stations, 3 rounds total (32 min):18/15 cal ski + 10 V-ups18/16 cal row + 10 alternating DB snatches 70/50 lbs200m run + 50 ft. backwards sled pull15 burpees +…

2025 03 18

Workout of the day – Tuesday March 18th

By: EVF Performance 0

Warm up 8 min alternating EMOM:5 burpee pull ups OR 5 burpees then 5 ring rows10 cal machine (row/bike/ski) Push-pull strength 4 supersets:A1 - 8 bench pressesA2 - Max reps ring rowsNote: build up to a challenging, yet unbroken set on the bench press. Ring rows are to failure, but…

2025 03 17

Workout of the day – Monday March 17th

By: EVF Performance 0

Warm up 3 rounds:10 alternating lunges with twists12 alternating plank extensions14 alternating DB hang snatches Strength A - Bulgarian split squats5x8 per leg-- rest 30 sec between legs, and as needed between sets B - half kneeling single arm DB press (contralateral)3x8 per side Conditioning "Snatch DT"5 rounds for time:12…

2025 03 16

Workout of the day – Sunday March 16th

By: EVF Performance 0

Warm up 2 rounds:20 A-Frame toe-touches10 alternating box steps ups10 KB goblet squats Midline strength 4 supersets:A1 - 8 Barbell hip thrusts, with 1 sec pause at the topBuild up to a heavy setA2 - 20 leg pike over object-- rest as needed between supersets Time cap: 16 min Conditioning…

2025 03 15

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter