EVF Performance | CrossFit WOD

Sunday, April 7th Crossfit Workout of the Day

Warm Up 5 minutes: 50 single unders 10 ring rows 5 inchworms w/ push up 10 hollow rocks Strength Bench press 75%, 4x6 Conditioning “The Ghost” 6 rounds of: 1 minute rowing for calories 1 minute burpees 1 minute double unders 1 minute rest

2019 04 06

Saturday, April 6 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two… 20 rounds for time 2 bar muscle ups* 4 handstand push ups 8 overhead squats (95/65) Partners will alternate rounds and perform 10 rounds each. *Sub 6 C2B or 8 regular pull ups

2019 04 05

Friday, April 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up Handstand work Level 1: Wall walk to handstand hold Level 2: Kick up to handstand hold at wall & freestanding headstands Level 3: Handstand walks & freestanding handstands Strength Split jerk 5-5-3-3-3-2 Increase weight from last week. Maintain pause in split position. Conditioning For time: 15 calorie row…

2019 04 04

Thursday, April 4 EVF 360 Workout of the Day

By: EVF Performance 0

4 x 2:00 AMRAP (rest :30 between AMRAPs) 60 double unders Max reps single-arm DB hang clean & jerks (50/35) Rest 1:00 4 x 2:00 AMRAP (rest :30 between AMRAPs) 20 wall balls (20/14) Max calorie row Rest 1:00 4 x 2:00 AMRAP (rest :30 between AMRAPs) 200m run Max…

2019 04 03

Wednesday, April 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 pass thrus 5 OHS 5 Sotts press 10 good mornings Barbell Warm Up 2 rounds: 3 tall muscle snatches 3 high hang snatch pulls 3 high hang muscle snatches 3 hang power snatches 3 snatches Strength 5 minute EMOM High-hang snatch Rest 1 minute 5…

2019 04 02

Tuesday, April 2 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 5 scap pull ups 10 kip swings 5 PVC v-ups 5 inchworms w/ push up :20 hollow hold Gymnastics Ring muscle ups Level 1: 4x5 strict pull ups (assisted if needed) 4x5 strict ring dips (assisted if needed) 4x3 muscle up transitions on low rings Level…

2019 04 01

Monday, April 1 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 banded good mornings 5 bootstrappers 5/5 lateral step ups 10 duck walks 10 hollow rocks Strength Back squat 80%, 3x4 Front squat 80%, 2x3 Conditioning 6 minute EMOM: 10 box jumps (24/20) + 7 burpees Rest 1 minute 6 minute EMOM: 10 DB front rack…

2019 03 31

Sunday, March 31st Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 inchworms w/ push up 10 band pull aparts 5 strict pull ups 5 scorpions 10 DB strict press Strength Bench press 70%, 4x8 Conditioning “Grace” 30 clean & jerks for time (135/95)

2019 03 30

Saturday, March 30 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD In teams of two… 35 minute AMRAP 10 C2B pull ups 10 thrusters (115/80) 5 devil press (50/35) 5 handstand push ups 20 C2B pull ups 20 thrusters 10 devil press 10 handstand push ups 30 C2B pull ups 30 thrusters 15 devil press 15 handstand push ups…

2019 03 29

Friday, March 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up Handstand work Level 1: Wall walk to handstand hold Level 2: Kick up to handstand hold at wall & freestanding headstands Level 3: Handstand walks & freestanding handstands Strength Split jerk 5-5-3-3-3-3 Pause in split position 3 seconds. Conditioning 9 minute AMRAP: 3 hang power cleans (185/125) 6…

2019 03 28

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Blog

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