EVF Performance | CrossFit WOD

Warm up 6 min alternating EMOM: 20 alternating single leg glute bridges 15 double DB deadlifts 10 wall facing squats Strength Alternate between A and B, working both legs/arms before switching: A - 5x8 per leg front rack barbell box step ups B - 5x10 per arm single DB high…

2022 04 23

Workout of the day – Saturday April 23rd

By: EVF Performance 0

Community WOD Team of 3, 26 min AMRAP: Partner 1 (time keeper): 400m run Partner 2: AMRAP rounds of "Cindy" Partner 3: 250/200m row buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in Olympic lifting Warm-up: 3 rounds with an empy BB: 3 snatch high…

2022 04 22

Workout of the day – Friday April 22nd

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 halos (5 each way) 10/side single arm KB suitcase DL 10/side single arm KBS Time cap: 5 min Strength & Gymnastics 20 min to perform 5 sets of each: A - 12 offset overhead alternating barbell rear lunges B - 10…

2022 04 21

Workout of the day – Thursday April 21st

By: EVF Performance 0

Warm up 3 rounds: 5 per arm thoracic rotations in squat 5 hang clean & jerks with an empty barbell 5 pause front squats with an empty barbell Strength 15 min EMOM: 1 clean and jerk Build up on weight throughout and focus on good mechanics, do not exceed 80%…

2022 04 20

Workout of the day – Wednesday April 20th

By: EVF Performance 0

Warm up 5 min AMRAP: 6 spiderman lunges 10 jump squats 6 pull-ups or ring rows Endurance Every 4 min for 8 rounds, each round for time: 200m run 10 alternating single DB hang clean & jerks 50/35 lbs 10 alternating DB goblet hold reverse lunges 50/35 lbs 10 burpees…

2022 04 19

Workout of the day – Tuesday April 19th

By: EVF Performance 0

Warm up 3 rounds: 10 A-frame toe touches 5 empty barbell hang clusters 5 PVC cuban presses Time cap: 7 min Gymnastics 2 rounds of 2 min per station (12 min total): Ring muscle up practice OR band assisted ring muscle up transitions 1 set of 10-15 isolated barbell rows…

2022 04 18

Workout of the day – Monday April 18th

By: EVF Performance 0

Warm up 1 min pigeon stretch per side, then: 2 rounds: 2 wall walks 4 yoga pushups 6 cal ski 8 ring rows Bodybuilding / Midline / Bench press 18 min to complete 4 rounds of: 12 alternating single arm DB bench presses (hold other DB in lock out position…

2022 04 17

Workout of the day – Sunday April 17th

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB bent over row Strength A - Back rack reverse lunges 4x10 alternating legs (5/leg), increasing B - 4x5 per arm single DB bent over row Time cap: 20 min Conditioning 4 rounds for…

2022 04 16

Workout of the day – Saturday April 16th

By: EVF Performance 0

Crossfit Partner WOD In teams of 2, for time, one partner working at a time: 1,000m/800m row in 250m/200m intervals 800m run in 200m intervals 1,000m/800m row in 250m/200m intervals 10 clean & jerks 135/95 lbs 10 clean & jerks 155/105 lbs 10 clean & jerks 185/135 lbs 500m/400m row…

2022 04 15

Workout of the day – Friday April 15th

By: EVF Performance 0

Warm up 6 min AMRAP: 20 butt kicks 10 kipping swings 5 yoga pushups 5 empty BB behind the neck thrusters Strength & Gymnastics 16 min to perform part A and B: Part A: 5x5 weighted pullups If you can do strict pullups, add weight. If you are still working…

2022 04 14

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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