EVF Performance | CrossFit WOD

Workout of the day – Monday January 20th

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

Workout of the day – Sunday January 19th

By: EVF Performance 0

Warm up 2 rounds:10 plate halo each way10 plate overhead squats10 plate squats with press out10 plate ground to overheads Olympic lifting - Power snatch Fragmented power snatches - 5x3 with 2 sec pause below knee, 2 sec pause above kneeLoad between 55-65% - light and of quality Aerobic capacity…

2025 01 18

Workout of the day – Saturday January 18th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time:3 rounds of:40 alternating pistols40/30 cal row40 deadlifts [BB: 155/105 lbs, KB: 1x24/16kg for sumo deadlifts high pulls]-- then, 5 rounds of:20/16 cal row10 wall walks Time cap: 35 min Olympic lifting Part AFrom 6" blocks, every 2 min for 12…

2025 01 17

Workout of the day – Friday January 17th

By: EVF Performance 0

Warm up 2 rounds15 PVC passthrough, lying face down15 empty BB hang power C&J15 down-ups / no-pushup burpees Olympic lifting - Clean & Jerk Warm-up to a squat clean and jerk at 70%, then perform 3 drop sets of:2 squat clean and jerks at 70%2 squat clean and jerks at…

2025 01 16

Workout of the day – Thursday January 16th

By: EVF Performance 0

Warm up 2 rounds:10 banded good mornings10 backwards banded monster walk steps5 frog hops5/leg single leg glute bridges Deadlift 4x6 at 75% across Barbell cycling & Conditioning For time:12-9-6-3 reps of:Deadlifts 135/95 lbsPower cleans 135/95 lbsBurpees over bar Time cap: 11 min Optional accessory work (time permitting or performed after…

2025 01 15

Workout of the day – Wednesday January 15th

By: EVF Performance 0

Warm up Row 500m/400m, then2 rounds:16 alternating lunges8/arm single arm KBS Endurance Every 11 min for 3 rounds, each for time:20/16 cal ski30m double KB farmer's carry 32/24 kg (100 ft.)40 wall balls 20/14 lbs50/40 cal row UES strength Warm Up2 Rounds (6 Minute Cap)5 Boot Strappers8 Ring Body Saws5/leg…

2025 01 14

Workout of the day – Tuesday January 14th

By: EVF Performance 0

Warm up 3 rounds:5 floor slides5 pronated snow angels (on your stomach)5 burpees5 single DB shoulder press per side Bench press (15 min) 4x10 at 60% across Gymnastics skills 8 min to practice handstand walking:Level 1: box pike walk (if not able to support yourself upside down)Level 2: wall assisted…

2025 01 13

Workout of the day – Monday January 13th

By: EVF Performance 0

Warm up 3 rounds:5/leg lateral box step-ups5 inch worms with pushups5/leg cossack squats Front Squat 5x5 at 70% across Conditioning 10 min AMRAP:4 squat cleans 155/105 lbs12 pullups Goal: 5+ rounds EVF360 Part A5 rounds for load and quality:20 double KB front rack lunges10/leg double KB RDL30 sec per side,…

2025 01 12

Workout of the day – Sunday January 12th

By: EVF Performance 0

Warm up 6 min AMRAP:5 cat cows10 no-push-up burpees1 wall walk Midline strength 15 min alternating EMOM:8-10 strict toes-to-bars / hanging knee raises20 sec per side paloff press hold in squat12 double KB bent over rows Conditioning Every 2:30 min for 8 rounds, rotation through (2'10" cap each round):500m/400m ski200…

2025 01 11

Workout of the day – Saturday January 11th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, "you-go-I-go" type every round:10 rounds of "Cindy"2 rounds of dumbbell "macho man"8 rounds of "Cindy"2 rounds of dumbbell "macho man"6 rounds of "Cindy"2 rounds of dumbbell "macho man"4 rounds of "Cindy"2 rounds of…

2025 01 10

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter