EVF Performance | CrossFit WOD

Workout of the day – Wednesday June 30th

Warm up3 Rounds10 Single DB Box Step Ups10 split stance weighted good mornings (5/side with dumbbell)Ski 200m StrengthBanded deadliftEvery 75s for 10 rounds:3 banded deadlifts at 70% of your 1 rep max conventional deadlift Metcon"Lola Lopez"4 Rounds For Time11 deadlifts 155/105 lbs3 hang power clean & jerks 155/105 lbs20/16 cal…

2021 06 29

Workout of the day – Tuesday June 29th

By: EVF Performance 0

Warm up3 rounds10 pvc pass through10 pvc jumping good mornings4 inch worms10 bicycle crunches6 squat thrusts Gymnastics12 min alternating EMOM:12 toes-to-bar12/9 cal ski3 wall walks Metcon5 RFT:100 ft. Right arm KB farmer's carry100 ft. Left arm KB farmer's carry10 kettlebell cleans 24/16 kg (5 per arm)10 pull ups Time cap:…

2021 06 28

Workout of the day – Monday June 28th

By: EVF Performance 0

Warm up7 min AMRAP:6x50ft. shuttle run12 single arm dumbbell power cleans5/arm single dumbbell push press StrengthOverhead Squat6x3, increasing to a challenging set of 3 for the dayBar should be taken from the rack Metcon3 RFT:10 power snatches 95/65 lbs12 bar facing burpees-- Rest 3min, then:FT: 500m row time cap: 13…

2021 06 27

Workout of the day – Sunday June 27th

By: EVF Performance 0

Warm up3 rounds10 high box steps ups8 bent over BB row (empty barbell)6 yoga push-ups40 high knees Strength4 round, alternating between:6/leg alternating front rack BB box step ups 24/20 inMax effort strict pullups (banded strict pullups) MetconFor time:Every 4 min:400m run20 American KBS 24/16kgMax reps double unders in remaining timeRepeat…

2021 06 26

Workout of the day – Saturday June 26th

By: EVF Performance 0

Warm up4 rounds:2 wall walks6 cal ski9 muscle snatches (first round PVC then empty barbell) Olympic lifting10 min EMOM:1 power snatch Increase weight throughout to end at a heavy power snatch for the day MetconFor max calories12 rounds total (6 per partner):in 2:30 time window, perform:10 power snatches (see weight…

2021 06 25

Workout of the day – Friday June 25th

By: EVF Performance 0

Warm up4 rounds:4 Cossack squats per leg5 thoracic extensions per arm6 alternating single arm devil presses7 pvc pass through StrengthPush jerks - Add ~2.5% of your 1RM to the weight from last week2x5 @ 70%2x5 @ 75%1x5 @ 80%1x5 @ 70%The heaviest set will be quite challenging, focus on hip…

2021 06 24

Workout of the day – Thursday June 24th

By: EVF Performance 0

Warm up6 min AMRAP:10 jumping squats10 barbell good mornings10 empty BB hang clean and jerks Strength5 sets, increasing throughout to find a challenging weight of the following complex:1 power clean + 2 hang squat cleans + 2 front squatsThis is the same volume of squats as last week, with one…

2021 06 23

Workout of the day – Wednesday June 23rd

By: EVF Performance 0

Warm up4 rounds10 kipping swings10 pvc pass through10 pvc overhead lunges20 jumping jacks Gymnastics5min to practice kipping swings / kipping pullups / butterfly pullupsChoose based on your levelThen, 10 min alternating EMOM10 Chest-to-bar pullups (or 6 Bar muscle ups)25 ft. Double dumbbells overhead walking lunges, 35#/25# Metcon5 rounds for time…

2021 06 22

Workout of the day – Tuesday June 22nd

By: EVF Performance 0

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

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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