EVF Performance | CrossFit WOD

Workout of the day – Saturday August 3rd 2024

Community WOD (EVF360 & Crossfit) Teams of 2, 3 rounds for time, one partner working at a time, split as desired: 10 deadlifts [BB: 315/225 lbs, KBs: 2x32/24 kg] 20 box jumps over 24/20 in 30 chest to bar pullups 400m run 50 wall balls 20/14 lbs, 10/9 ft. Time…

2024 08 02

Workout of the day – Friday August 2nd 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choicethen 2 rounds of10 down-ups / no-pushup burpees10 PVC passthroughs5 muscle snatches5 snatch balances Snatch 6 sets of 2 at 82.5% of 1RM snatch Conditioning For time:3 rounds of:10 power snatches 95/65 lbs10 toes to bars-- rest 2 min, then 3 rounds of:10…

2024 08 01

Workout of the day – Thursday August 1st 2024

By: EVF Performance 0

Warm up 2 rounds:10 dumbbell goblet squats10 cal machine of choice (row or ski)10 single arm DB push presses (5/arm)10 cal machine of choice (row or ski)10 double DB front rack box step ups Front Squat 6x4 at 82.5% Push Presses 3x3 at 75% of your 1RM clean and jerkBarbell…

2024 07 31

Workout of the day – Wednesday July 31st 2024

By: EVF Performance 0

Warm up 3 rounds:50 jumping jacks5 yoga pushups10 kip swings5 Russian KBS Pulling strength (10 min) Option A: Weighted pullups - 6x2Option B: Eccentric pullups - 6x2 with 3 sec descent (may jump up from box to bring chin over the pullup bar) Endurance For time**:Every 4:30 min:400m run14 alternating…

2024 07 30

Workout of the day – Tuesday July 30th 2024

By: EVF Performance 0

Warm up 3 Rounds10 Single DB Box Step Ups10 split stance weighted good mornings (5/side with dumbbell)Ski 200m Banded deadlift 5x2 at 77.55% of deadlift 1RMHow to set up the band. Front Rack Lunges Every 2 min for 5 rounds:10 alternating back rack rear lungesNote: 5 per leg. Build up…

2024 07 29

Workout of the day – Monday July 29th 2024

By: EVF Performance 0

Warm up 2 rounds:10 cal row8 ring row6 empty bar thrustersThen, 2 sets with empty bar:3 hang power cleans & jerks above the knee3 hang power cleans & jerks below the knee3 power cleans & jerks Clean & Jerk 6 sets of 2 at 82.5% of 1RM C&J Conditioning 3…

2024 07 28

Workout of the day – Sunday July 28th 2024

By: EVF Performance 0

Warm up 3 rounds of:5 Inchworm with Push-ups20 band pull aparts5/side half kneeling bottom up KB presses5/side single KB sotts presses Bench Press 6x4 at 80% Overhead squat 3x4 at 95% of 1RM snatch Conditioning 10 rounds for time:1 double DB devil press 50/35 lbs3 wall walks5 wall balls 20/14…

2024 07 27

Workout of the day – Saturday July 27th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, 3 rounds for time, one partner working at a time, split as desired:60/48 cal row30 toes-to-bar6 sandbag loads 48/40 in, AHAP24 double KBS 24/16 kg Time cap: 30 min Olympic lifting Part AFragmented power clean + push press - 4x3Pause 1" off…

2024 07 26

Workout of the day – Friday July 26th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded TYI 10 DB plank pull throughs 10 no pushup burpees 5/side thoracic extensions Snatch Take 10 min to work up to a single snatch of ~80% -- Then, every 90 sec for 6 rounds: 3 snatches at 77.5% Note: any style. Reps do not…

2024 07 25

Workout of the day – Thursday July 25th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then 3 rounds of: 6 alternating box step ups 6 double KB front rack squats 6 empty barbell behind the neck push presses Front Squat 6x4 at 80% Push Presses 3x4 at 70% of your 1RM clean and jerk Barbell is taken…

2024 07 24

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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