EVF Performance | CrossFit WOD

Warm up3 rounds, 30 sec each stationsitupsmountain climberssquatsinchworm with push uppull up bar hangStrengthSnatch pull + Hang snatch1+25 sets ascending to no more than 80% Conditioning10min EMOM1) 9 thrusters 125/852) 9 burpees

2021 03 20

Workout of the Day – Saturday March 20th

By: EVF Performance 0

Warm up8minutes50 single unders15 goblet squats10 scap pull ups5 banana rolls40sec HS hold Conditioningbuy in 1km run or 1500m rowThen,20min AMRAP5 power clean 175/12515 toes to abr16 KB step ups 53/3510 HSPUcash out 1km run or 1500m row

2021 03 19

Workout of the Day – Friday March 19th

By: EVF Performance 0

Warm up2 rounds1 PVC Snatch + 1 hang snatch x 51min plank20 windshield wipers30sec Handstand hold10 lunges w/ torso twist3 burpees StrengthBench Press5x3End heavier than last week Conditioning21-15-9Burpees box jumpDeadlift 155/105Rest 1min9-12-15Toes to barHang to overhead 155/105

2021 03 18

Workout of the Day – Thursday March 18th

By: EVF Performance 0

Warm up2 rounds10 single leg V-ups8 PVC front squat8 PVC hang clean5 two push up burpee8/8 single arm KBS5/5 single arm sdhp StrengthBack squat5x5Ascend and end heavier than last time Conditioning9 minute AMRAP10 power snatch 75/553 bar muscle up o 6 pullups

2021 03 17

Workout of the Day – Wednesday March 17th

By: EVF Performance 0

Warm up 2 rounds20 crunches10 jump squats8/8 KB bottom up press40sec hollow hold10 jumping lunges5 tempo push ups (6 ct down) StrengthSplit jerk (from rack)3x22x1Up to 90% Conditioning4 RFT20 KBS 53/3530 KB step ups40 Double unders

2021 03 16

Workout of the Day – Tuesday March 16th

By: EVF Performance 0

Warm up 2 rounds8 clean15 hanging leg raises10 front squat20 mountain climbers8 push ups6 tuck jumps8 KB push press (6 ct down) StrengthPower Clean3x3Ascending Conditioning10min AMRAP3 HSPU3 clean 155/1056 HSPU3 clean 9 HSPU6 clean 12 HSPU6 clean 15 HSPU9 clean 18 HSPU9 clean

2021 03 15

Workout of the Day – Monday March 15th

By: EVF Performance 0

Warm up 2 rounds8 push press10 V-ups6 push jerk20 supermans20 mountain climbers8 Goblet lunges StrengthPush press3x3Ascending Conditioning3 x 3 min AMRAP6 power cleans 145/956 burpeesRest :30

2021 03 14

Workout of the Day – Sunday March 14th

By: EVF Performance 0

Warm up3 rounds10 KB good mornings45sec hollow hold10 push ups10 passthrus5 burpees StrengthHang clean5x2Ascend to heavy 2 Conditioning"DT"5 RFT12 Deadlifts 155/1059 Hang Power Cleans6 Push Jerks

2021 03 13

Workout of the Day – Saturday March 13th

By: EVF Performance 0

Warm up8 minutes12 scap pull ups12 situps12 push ups150mrow ConditioningFor time30 GTOH 115/7530 toes to bar20 GTOH30 V-ups10 GTOH30 plate situps 45/25

2021 03 12

Workout of the Day – Friday March 12th

By: EVF Performance 0

Warm up7 minutes6 cleans*6 front squats*6 split jerks*15 supermans8 diamond push ups8 tuck jumps*empty barbell StrengthBench press5x5Finish heavier than week before ConditioningFor time21-18-15-12-9-6-3Thrusters 95/65Burpees

2021 03 11

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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