EVF Performance | CrossFit WOD

Workout of the day – Tuesday February 22nd

Warm up 7 min to complete 3 rounds: 15 banded good mornings 10 Russian KBS 5 pull ups Barbell cycling and conditioning 5 min AMReps: 20 squat cleans 115/75 lbs 15 box jumps 24/20 in max burpees over the bar in the remaining time -- rest 1 min 5 min…

2022 02 21

Workout of the day – Monday February 21st

By: EVF Performance 0

Warm up 8 min alternating EMOM: 5 burpee pull ups OR 5 burpees then 5 ring rows 10 cal machine (row/bike/ski) Accessory strength and skills 14 min to perform 4-5 rounds of: 10 feet elevated ring rows / weighted ring rows 30 sec handstand hold / wall walk hold 20…

2022 02 20

Workout of the day – Sunday February 20th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 lunges 10 KB taters 10 KB thrusters Midline strength 5 supersets: A1 - 8 Barbell hip thrusts, with 1 sec pause at the top Build up to a heavy set A2 - 20 leg pike over object -- rest as needed between supersets Time…

2022 02 19

Workout of the day – Saturday February 19th

By: EVF Performance 0

Partner WOD Teams of 2, one partner working at a time: 120/100 cal row 110 wall-balls 20/14 lbs 100 hang power cleans 95/65 lbs 90 handstand pushups 80/64 cal row 70 wall-balls 20/14 lbs 60 hang power cleans 95/65 lbs 50 handstand pushups 40/32 cal row 30 wall-balls 20/14 lbs…

2022 02 18

Workout of the day – Friday February 18th

By: EVF Performance 0

Warm up 2 rounds 5 KB windmills per side 10 single arm KBS per side 10 single KB front squats Grip and overhead strength A - 3x100 ft. double KB front rack walking lunges build weight while maintaining proper front rack position B - 2 x 150 ft. double KB…

2022 02 17

Workout of the day – Thursday February 17th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 empty BB hang clusters 15 groiners Open style WOD - open 13.2 and 21.4 On a continuous running clock, from 0 to 10 min: Complete as many rounds and reps as possible in 10 minutes of: 5 shoulder to overheads 115/75 lbs…

2022 02 16

Workout of the day – Wednesday February 16th

By: EVF Performance 0

Warm up 9 min alternating EMOM: 10/8 cal ski 20 barbell floor wipers 20 sec handstand hold Gymnastics 12 min alternating EMOM: 10-20 handstand pushups / handstand push up progressions 4-6 bar muscle ups or 6-10 chest to bar 20 sec hanging L-sit Active recovery Every 2:30 for 8 rounds:…

2022 02 15

Workout of the day – Tuesday February 15th

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm KB overhead squats 10 hollow rocks 10 supermen Olympic lifting - Barbell cycling 6 min alternating EMOM 6 squat snatches at 60% 8 Chest-to-bar pullups Straight into 6 min alternating EMOM: 4 squat snatches at 80% 8 chest to bar…

2022 02 14

Workout of the day – Monday February 14th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 12 plate ground to overhead 10 plate overhead squats Strength 4 supersets: 16 alternating front rack box step ups 10 box jumps all the way over 24/20 in -- rest as needed between rounds Time cap: 20 min General physical preparedness 7 min AMRAP:…

2022 02 13

Workout of the day – Sunday February 13th

By: EVF Performance 0

Warm up 2 rounds: 10 hollow rocks 15 burpees 20 glute bridges Midline strength 4 rounds, for weight: 8 single KB suitcase deadlifts per side 10 per side staggered stand barbell good mornings 6 per side tempo dragonflies, with one knee bent - ~3 seconds down Time cap: 18 min…

2022 02 12

Upper East Side

CrossFit WOD

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

CrossFit WOD

Blog Search

Blog Search

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