EVF Performance | CrossFit WOD

Workout of the day – Friday April 26th 2024

Warm up 3 rounds: 5 per arm single arm DB push press 5 per side single DB front squats 10 alternating groiners Push press 7x2 Thrusters 4x2 Conditioning 4 rounds for time: 400m run 5 clusters 115/85 lbs Time cap: 15 min EVF360 Part A 12 min alternating EMOM: 18…

2024 04 25

Workout of the day – Thursday April 25th 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side fire hydrants 5 Bootstrap squats 200m row 5 KB suitcase deadlifts per side Tempo deadlift 6x3 at 85% 31X1 tempo Conditioning 16 min alternating EMOM: 12 toes to bars / hanging knee raises 150 ft. sandbag carry 12/10 cal ski 12/10 cal row EVF360 Part…

2024 04 24

Workout of the day – Wednesday April 24th 2024

By: EVF Performance 0

Warm up 2 rounds:5 yoga pushups5/side DB halo5/side DB sotts press5/side DB thrusters Endurance For time:1,000m run (2 laps around the block)80 alternating single DB hang snatches 50/35 lbs60 pushups40 pullups20 wall walks40 alternating single DB hang cleans 50/35 lbs60 single DB shoulder to overheads 50/35 lbs (switch arm as…

2024 04 23

Workout of the day – Tuesday April 23rd 2024

By: EVF Performance 0

Warm up 2 min row/ski, then, 2 rounds: 5/side fire hydrants 5 bootstrap squats 10 alternating box step ups Front Squat 4x3 at 85% of 1RM front squat This is PEAK week, do not attempt a 3RM but each set should be very challenging. Clean & jerks 4x2 at 87-92%…

2024 04 22

Workout of the day – Monday April 22nd 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 6 Inchworm with Push-ups 6 alternating single dumbbell devil press 12 alternating plank shoulder taps Gymnastics skills 12 min alternating EMOM: 10 ring dips or 4-8 ring muscle ups or muscle up practice skill 10 barbell bent over rows 2 Turkish getups per arm Muscle…

2024 04 21

Workout of the day – Sunday April 21st 2024

By: EVF Performance 0

Warm up 2 rounds of: 200m run 10 down-ups / no-pushup burpees Then, 2 rounds of: 10 PVC passthroughs 5 muscle snatches 5 behind the neck push presses Touch-n-go snatch 5x2 - 80-82.5% Snatch Pulls 4x2 - 115% Conditioning For time: 15-12-9-6-3 devil presses 50/35 lbs 30-24-18-12-6 toes to bars…

2024 04 20

Workout of the day – Saturday April 20th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, splitting as desired, perform as "choose your own adventure": 5,000m/4,000m row 50 pullups 50 deadlifts 225/155 lbs OR 100 double DB deadlifts 50/35 lbs Time cap: 30 min Olympic lifting Part A 8…

2024 04 19

Workout of the day – Friday April 19th 2024

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single arm DB shoulder press 10 empty barbell front squats 5 squat jumps Push press 6x3 Thrusters 3x3 Note: Increase the thruster load from last week and aim to build to a heavy set of 3 on the push presses Conditioning Every 4…

2024 04 18

Workout of the day – Thursday April 18th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 10 backwards banded monster walk steps 5 frog hops 5/leg single leg glute bridges Tempo deadlift 6x5 at 75-80% 31X1 tempo Front rack box step ups 3x5 per leg Conditioning For time: 40 thrusters 95/65 lbs 30 power clean and jerks 95/65…

2024 04 17

Workout of the day – Wednesday April 17th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 20 alternating walking lunges 10 Russian KBS 5 yoga pushups 10 jumping squats Endurance Every 7 min for 5 rounds, each for time**: 400m run 30 American KBS 24/16 kg 20 pushups 10 pistols ** If you have a weight vest, wear it! Scaling: KBS…

2024 04 16

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter