EVF Performance | CrossFit WOD

Workout of the day – Saturday December 4th

Warm up Coach's choice Holleyman - partner style 40 rounds for time, "you-go-I-go" style, alternating full rounds 5 wall balls 20/14 lbs 3 handstand pushups 1 power clean 225/155 lbs ** Each partner will complete 20 rounds U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to…

2021 12 03

Workout of the day – Friday December 3rd

By: EVF Performance 0

Warm up 6 min AMRAP: 10 PVC passthrough in squat 50 ft. broad jumps 5 supermen 5 KB goblet hold good mornings Deadlift 8 at 67.5% 6 at 72.5% 5 at 77.5% 4 at 82.5% 2 at 85% 1 at 87.5% Time cap: 17 min General physical preparedness 10 min…

2021 12 02

Workout of the day – Thursday December 2nd

By: EVF Performance 0

Warm up 2 rounds: 10 shoulder external rotations at 90 degrees with plate 5 yoga pushups 5/arm banded biceps curls 5 kicks to handstand Pushing challenge Take 6 min to find a max rep of your *Pushup* option this should be an assisted pushup, a regular pushup, handstand pushup, strict…

2021 12 01

Workout of the day – Wednesday December 1st

By: EVF Performance 0

Warm up 3 rounds 5/side 90-90 transitions 5/side banded lateral monster steps 5 inverted burpees Back squat 3 reps at 70% of your 1RM 3 reps at 80% of your 1RM Max reps at 90% of your 1RM ** 2 spotters required for last set ** Barbell Cycling & Conditioning…

2021 11 30

Workout of the day – Tuesday November 30th

By: EVF Performance 0

Warm up 6 min AMRAP 10 alternating plank extensions 10 alternating single arm DB power clean 5 V-ups holding a PVC in hands Gymnastics - pulling challenge Write down what you would like to accomplish this 7 week cycle with regards to gymnastics pulling movements (eg. first pull up, first…

2021 11 29

Workout of the day – Monday November 29th

By: EVF Performance 0

Warm up 2 rounds 15 PVC passthrough, lying face down 15 empty BB hang power C&J 15 down-ups / no-pushup burpees Clean & Jerk complex E2MOM for 7 rounds 1 Power clean + 1 BTK Hang Power clean + 1ATK Hang Power clean + 3 split jerks Use last week's…

2021 11 28

Workout of the day – Sunday November 28th

By: EVF Performance 0

Warm up 3 rounds: Row 200m 2 Turkish Getups per arm 5/arm single arm KB overhead squats Then 2 min of handstand practice Overhead stability / unilateral strength 4 rounds for load and quality: 20 alternating handstand shoulder taps (wall facing) 16 alternating DB bench presses (hold the other DB…

2021 11 27

Workout of the day – Saturday November 27th

By: EVF Performance 0

Warm up 2 rounds 10 alternating high box steps ups 5 yoga pushups 10 cal ski 5 kipping swings Partner WOD In teams of 2, for time: 50 over/unders 24/20 in 100 pullups 150 DB deadlifts 50/35 lbs 100/80 cal ski 50 over/unders 24/20 in Time cap: 30 min **…

2021 11 26

Workout of the day – Friday November 26th

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 V-ups 10 Russian KBS Deadlift 8 at 65% 6 at 70% 5 at 75% 4 at 80% 1 at 85% Time cap: 17 min Gymnastics conditioning Every 3 minutes, for 5 rounds: 10 alternating DB hang snatches 50/35 lbs 10…

2021 11 25

Workout of the day – Thursday November 25th

By: EVF Performance 0

** New cycle - stay tuned this week for more details ** Warm up Movement reviews with your coach Partner WOD Partner WOD, for time: “Thanksgiving at…” Annie's house 3 rounds of: 50 double unders 50 Ab-mat situps Kelly’s house 2 rounds of: 400m run (partners run together) 30 box…

2021 11 24

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter