EVF Performance | CrossFit WOD

Workout of the day – Wednesday February 12th

Warm up 6 min AMRAP:20 alternating walking lunges10 Russian KBS5 yoga pushups10 jumping squats Endurance Every 10 min for 4 rounds, each for time:800m run OR 1,000m/800m row40 KB/BB sumo deadlift high pulls [BB: 75/55 lbs, KB: 24/16 kg]20 American KBS OR hang clean & jerks10 air squats Note: choose…

2025 02 11

Workout of the day – Tuesday February 11th

By: EVF Performance 0

Warm up 3 rounds:10 no-push-up burpees10 scap pushups / scap HSPU10 banded face pulls Gymnastics skills 25 min to practice ring muscle up transitions or ring muscle ups, and to complete the 5 sets of bench presses. Practice on the ring while "resting" between your setsLevel 1-a: Low ring transition…

2025 02 10

Workout of the day – Monday February 10th

By: EVF Performance 0

Warm up 1 min pigeon stretch per side followed by 1 min dead hang, then:2-3 rounds, with an empty barbell:5 pause front squats5 barbell good mornings5 back rack jump squats with empty barbell Front Squat 4x3 at 85% + 1 attempt for max reps at 85% Conditioning 10 min AMRAP:3…

2025 02 09

Workout of the day – Sunday February 9th

By: EVF Performance 0

Warm up 2 rounds:10 banded TYI10 DB plank pull throughs10 no pushup burpees5/side thoracic extensions Olympic lifting - Power snatch Every 2 min for 6 rounds:3 hang power snatches from below the knee65-70% Aerobic capacity Every 6 min for 4 rounds, each for time:20/16 cal row12 burpees to plate12 ring…

2025 02 08

Workout of the day – Saturday February 8th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, alternating rounds:6 rounds of (each partner complete a full round before switching):15/12 cal row12 double DB deadlifts 50/35 lbs or 12 deadlifts 155/105 lbsThen 8 rounds of:200m run9 double DB hang power cleans…

2025 02 07

Workout of the day – Friday February 7th

By: EVF Performance 0

Warm up 6 min AMRAP:10 band pullaparts10 band passthroughs10 groiners5 hang clusters Olympic lifting - Clean & Jerk Warm-up to a squat clean and jerk at 82.5%, then perform 3 drop sets of:1 squat clean and jerk at 82.5%2 squat clean and jerks at 77.5%3 squat clean and jerks at…

2025 02 06

Workout of the day – Thursday February 6th

By: EVF Performance 0

Warm up 3 rounds:5 pullups / ring rows10 KB goblet squats15 banded good mornings Deadlift 2x6 at 75% across1x7 at 77.5% across1x8 at 75% across Barbell cycling & Conditioning 5 rounds of 3 min AMRAP, 1 min rest between:10 front rack rear lunges 95/65 lbs (5/leg)10 overhead squats 95/65 lbs20…

2025 02 05

Workout of the day – Wednesday February 5th

By: EVF Performance 0

Warm up Row 400m/300mthen, 2 rounds of:10 alternating single DB power cleans20 jumping jacks10 American KBS Endurance 5 rounds for max reps, 1 min per station, performed 'FGB style':Assault bike caloriesKB snatches 24/16 kg200m runDouble DB hang power cleans 50/35 lbsCal Row150 ft. KB farmer's carry 2x32/24 kgRest UES strength…

2025 02 04

Workout of the day – Tuesday February 4th

By: EVF Performance 0

Warm up 3 rounds:12 alternating cossack squats (6/leg - hold the rig if necessary)8 alternating high box step ups6 banded good mornings4 inch worms with pushup Gymnastics skillsPistols progressions - work through your scalling options to practice pistols today:Level 1: Curtsy squats or lungesLevel 2: Single leg box step up/downLevel…

2025 02 03

Workout of the day – Monday February 3rd

By: EVF Performance 0

Warm up 3-4 rounds:10 Goblet Lunges (5/leg)10 alternating groiners10 alternating bird dogs Front Squat 4x5 at 75%+ 1 attempt for max reps at 75% Conditioning 3 rounds of 3 min AMReps:20/16 cal row15 box jumps 24/20 inAMReps clusters in the remaining time 155/105 lbs-- rest 3 min between rounds EVF360…

2025 02 02

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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TRY EVF Performance FREE!

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