EVF Performance | CrossFit WOD

Thursday, January 30th EVF 360 Workout of the Day

40 minutes to complete 3 rounds: 25 burpee box jumps 250m row 25 DB front squats (50/35) 15/12 calorie bike or ski 25 pull ups/ring rows 250m row 25 KBS (53/35) 15/12 calorie bike or ski

2020 01 29

Wednesday, January 29th Crossfit Workout of the Day – Cycle 1, Day 21

By: EVF Performance 0

Warm Up 7 minutes: 10 KB sumo deadlifts 5 tall muscle cleans 10 barbell front squats 5 muscle cleans 10 alternating groiners 5 tall cleans Strength Clean & push jerk 10x1 Increase weight each set. Conditioning For time 27 deadlifts (155/105) 9 shoulder to overhead (155/105) 21 deadlifts 7 shoulder…

2020 01 28

Tuesday, January 28th Crossfit Workout of the Day – Cycle 1, Day 20

By: EVF Performance 0

Warm Up 2 rounds: 5 pass thrus 5 dislocates 10 jump squats 10 good mornings 5 barbell hang snatch high pulls 5 barbell hang muscle snatches Strength 10 minute EMOM Snatch pull + high-hang snatch Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: High-hang snatch x…

2020 01 27

Monday, January 27th Crossfit Workout of the Day – Cycle 1, Day 19

By: EVF Performance 0

Warm Up 7 minutes: 5 bootstrappers 10 banded side steps 5 box jumps 10 kang squats 10 walking lunges Strength Back squat (deload) 55%x5 65%x5 75%x5 Conditioning 4 rounds for time @ 135/95 8 power cleans 7 front squats 6 squat cleans 15 pull ups *Any time you break the…

2020 01 26

Sunday, January 26th Crossfit Workout of the Day – Cycle 1, Day 18

By: EVF Performance 0

Warm Up 2 rounds: 10 calorie ski 10 barbell bent over rows 5 inchworms to push up 10 band pull aparts 10 PVC overhead squats Strength Bench press 1RM Conditioning “Jumping Nancy” 5 rounds for time 30 double unders 15 overhead squats (95/65)

2020 01 25

Saturday, January 25th Crossfit Workout of the Day – Cycle 1, Day 17

By: EVF Performance 0

In teams of two: On a 32-minute clock, both for time… In 16:00 - 40 snatches (155/105) 100 single-arm DB overhead lunges (50/35) 20 ring muscle ups or 40 ring dips At 16:00 - 20 ring muscle ups or 40 ring dips 100 single-arm DB overhead lunges 40 snatches

2020 01 24

Friday, January 24th Crossfit Workout of the Day – Cycle 1, Day 16

By: EVF Performance 0

Warm Up 3 rounds: 10 glute bridges 10 birddogs 10 good mornings 5 broad jumps Strength 6 rounds: 4 deadlifts @ 80% of max :30 max reps toes to bar Rest 1:00 between rounds Conditioning 15 minute AMRAP 3-6-9-12... Thruster (95/65) Box jump (24/20) Push up

2020 01 23

Thursday, January 23rd EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 15 rounds of 5 DB thrusters (50/35) 3 double DB clean & jerks (50/35) 1 devil press (50/35) Rest 2:00 15 rounds of 5 KBS (70/53) 3 burpee pull ups 1 wall walk (or 5 push ups)

2020 01 22

Wednesday, January 22nd Crossfit Workout of the Day – Cycle 1, Day 15

By: EVF Performance 0

Warm Up 7 minutes: 50 single unders 5 bootstrappers 5 box jumps 10 goblet squats 5 barbell hang muscle cleans 5 barbell push presses Strength 2-position clean & push jerk (hang, floor) 75% x 2 sets 80% x 2 sets 85% x 1 set Conditioning For time 150 double unders…

2020 01 21

Tuesday, January 21st Crossfit Workout of the Day – Cycle 1, Day 14

By: EVF Performance 0

Warm Up 2 rounds: 10 snatch grip RDLs 5 pass thrus 5 OHS 10 banded good mornings 5 behind neck snatch grip presses Strength Every 2:00 for 8 sets: Snatch pull + power snatch Sets 1-3: 65% Sets 4-6: 70% Sets 7-8: 75%+ Conditioning 3 rounds for time 21 deadlifts…

2020 01 20

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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