EVF Performance | CrossFit WOD

Saturday, April 21 CrossFit Workout of the Day

In teams of 2, for time: 60 handstand push ups 20 synchronized burpees 60 hang power cleans (155/105) 20 synchronized burpees 60 wall balls (20/14) 20 synchronized burpees 60 C2B pull ups 20 synchronized burpees

2018 04 20

Friday, April 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 Romanian deadlifts 10 push ups 5 box jumps :30/:30 pigeon stretch Strength Deadlift: 3x5 Strict press: 3x5 Increase weight 5-10# from last week. Conditioning For time: 20 box jump overs (24/20) 30 power snatches (75/55) 40 overhead squats (75/55) 500m row

2018 04 19

Thursday, April 19 Workout of the Day

By: EVF Performance 0

Buy-in: 10 wall walks Then, 21-18-15-12-9-6-3 DB deadlifts Pull ups/ring rows DB power cleans Weighted sit ups DB thrusters KBS Buy-out: 50 calorie row

2018 04 18

Wednesday, April 18 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 8/8 single-leg deadlifts 8 kip swings 8 PVC v-ups 8 walking lunges w/ pass thru Strength Clean & jerk: 4x2 Conditioning 7 minute AMRAP: 6 burpees over bar 8 calorie row 10 deadlifts (135/95) Rest 3 minutes 7 minute AMRAP: 6 toes to bar 8 push…

2018 04 17

Tuesday, April 17 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 2 rounds: 10 PVC front squats 10 DB shoulder presses 10 groiners 10 good mornings Strength Front squat: 3RM Conditioning For time: 400m run 21 shoulder presses (95/65) 400m run 21 push presses (95/65) 400m run 21 push jerks (95/65)

2018 04 16

Monday, April 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 60 single unders 5 hang snatch high pulls 5 muscle snatches 5 OHS 5 Sotts press :20 top ring dip support Strength Snatch: 4x2 Accessory Hang snatch high pull: 3x5 Conditioning 3 rounds for time: 21 double unders 15 DB snatches (50/35) 9 ring dips

2018 04 15

Sunday, April 15th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 calorie row 10 DB Romanian deadlifts 10 goblet squats 10 push ups Conditioning c/o Crossfit.com 30 minute AMRAP 800m run 25 dumbbell thrusters (35/20) 400m farmer carry (35/20) Gymnastics L-sit 4 x max effort hold

2018 04 14

Saturday, April 14 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 1 round of 200 double unders 60 pull ups 60 overhead squats (95/65) 60 KBS (53/35) Rest 2 minutes 2 rounds of 100 double unders 30 pull ups 30 overhead squats 30 KBS Rest 2 minutes 3 rounds of 50 double unders 20 pull…

2018 04 13

Friday, April 13 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 400m run or 500m row 2 rounds: 10 glute bridges 10 hollow rocks 10 good mornings :20 arch hold :30 box shoulder stretch Strength Deadlift: 3x5 Strict press: 3x5 Increase weight 5-10# from last week. Conditioning 3 rounds for time: 40 air squats 10 clean & jerks (185/125)

2018 04 12

Thursday, April 12 Workout of the Day

By: EVF Performance 0

18 minutes to complete: 150 double unders/300 singles 50 KB front rack lunges 25 burpee pull ups* 50 KBS 25 burpee pull ups 50 KB front rack lunges 150 double unders/300 singles Rest 2 minutes 18 minutes to complete: 400m run 50 push ups 25 DB ground to overhead 50…

2018 04 11

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter