EVF Performance | CrossFit WOD

Warm up7 min amrap:10/side KB suitcase deadlifts10 windmills (5/side) with light plate OH10 groiners10 supermen StrengthDeficit Deadlift on 45# plates (4 inches)5x5 @70% of 1RM of conventional deadliftThen,3x3 clean pulls at 95% of your clean 1RM Metcon5 rounds for time:50 Double unders20 alternating jumping lungesDecreasing reps double dumbbell shoulder to…

2021 06 21

Workout of the day – Monday June 21st

By: EVF Performance 0

Warm up2 Rounds10 pvc pass through10 wall facing squats (hands overhead)10 pvc sots presses10 snatch balancesThen, with an empty BB, 10 behind the neck push presses + 10 overhead squats5 snatch balances Strength5 sets, increasing throughout2 pause snatch balance (3 sec pause at the bottom) + 3 Tempo Overhead squats…

2021 06 20

Workout of the day – Sunday June 20th

By: EVF Performance 0

Warm upRow 30 CalThen3 Rounds;10 KB Deadlift10 KB high pull sumo deadlift10 KB Swings StrengthAlternating EMOM, 10 min:10/arm bent over KB row10/leg single leg KB RDL (contralateral - holding the KB in the hand opposite to the leg staying on the ground, eg. right leg on the ground, KB in…

2021 06 19

Workout of the day – Saturday June 19th

By: EVF Performance 0

Warm up3 Rounds:30 Plank on DBS8 Burpee DB Deadlift8 DB Push Press Metcon24 min AMRAP:Run 400m **12 handstand push-ups20 toes-to-bar12 push-ups Partners run together, partition other movements as desired EVF360 2x14 min AMRAP:Run 400m12 handstand push-ups20 V-ups12 push-ups -- Rest 4 min between AMRAPs

2021 06 18

Workout of the day – Friday June 18th

By: EVF Performance 0

Warm up4 Rounds10 Front Squats5 Lateral Bar Burpees10 Push Press StrengthPush jerks - Add ~2.5% of your 1RM to the weight from last week2x5 @ 67.5%2x5 @ 72.5%1x5 @ 77.5%1x5 @ 67.5% MetconFor time:25-20-15-10 Thrusters 95/65 lbs20-15-10-5 Chest-to-bar pullups12-9-6-3 burpees Time Cap: 18 min EVF360A) 5 rounds:1min plank hold10 handstand…

2021 06 17

Workout of the day – Thursday June 17th

By: EVF Performance 0

Warm up4 Rounds5 Inch Worms10 spiderman steps5 muscle cleans with empty barbell5 front squats with empty barbell Strength5 sets, increasing throughout to find a challenging weight of the following complex:1 power clean + 1 hang squat clean + 3 front squatsThis is one more rep of front squat from last…

2021 06 16

Workout of the day – Wednesday June 16th

By: EVF Performance 0

Warm upAMRAP 6:001 wall walk10 kip swings10 Shoulder Taps20 Double Unders GymnasticsAlternating EMOM, 12 min (4 rounds)1: 60 double unders or 100 single unders (practice DUs if you are close to getting them)2: Max effort strict (banded) pullups3: 30 seconds handstand / wall walk hold Metcon3 rounds for time:8 double…

2021 06 15

Workout of the day – Tuesday June 15th

By: EVF Performance 0

Warm up20-15-10KB DeadliftsRow/Ski Calories StrengthBanded Deadlift at 60% of your 1RMEvery 75s, for 10 rounds, 3 banded deadlifts Metcon18 min AMRAP30 double unders15/12 cal row10 alternating barbell front rack reverse lunges 135/95 lbs EVF360 A) 10 min AMRAP3 dumbbell manmakers6 pushups9 air squats B) For time:Row 500/400m40 alternating DB snatches30…

2021 06 14

Workout of the Day – Monday June 14th

By: EVF Performance 0

Warm up4 Rounds5 Pull Ups10 OHS w/ Empty Bar5 Tall Box Jumps StrengthPause overhead squat5x8 with 3 seconds pause at the bottomTry to build up to the same weight as your heaviest set of 10 from last week MetconFor time :3 rounds of:10 Handstand Push-ups10 deadlifts 115/75 lbs5 overhead squats…

2021 06 13

Workout of the day – Sunday June 13th

By: EVF Performance 0

Warm up4 rounds:30 sec bar hang30 double unders10 scap pull-ups10 plank transitions StrengthWeighted pull-ups, 5x5 increasingThe goal is to find a very difficult variation of pull-up for a set of 5. If no pull up yet, use a light band, or put your feet on a box for ring rows…

2021 06 12

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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Experienced CrossFitter