EVF Performance | CrossFit WOD

Workout of the day – Monday July 8th 2024

Warm up 2 rounds: 10 spiderman steps 5 inch worms 10 empty barbell or PVC hang power clean and jerks 5 Cuban presses with 2.5 or 5# plates in each hand 20 sec handstand / wall walk hold Clean & Jerk Take 10 min to work up to a single…

2024 07 07

Workout of the day – Sunday July 7th 2024

By: EVF Performance 0

Warm up 1 min of couch stretch per leg, then: 2 rounds of: 20 alternating jumping lunges 15 hollow rocks 10 alternating supermen Back squat 5x5 building Conditioning 4 rounds of 90 sec for max reps: 15 double DB deadlifts 50/35 lbs Max handstand pushups in the remaining time. --…

2024 07 06

Workout of the day – Saturday July 6th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time except the run:60/50 cal row-- Then, 6 rounds (partner perform full rounds, 3 each):20 double unders20 wall balls 20/14 lbs, 10/9 ft.-- Then, 600m run (together)-- Then, 6 rounds (partner perform full rounds,…

2024 07 05

Workout of the day – Friday July 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 20 band pullaparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Push presses 5x5 buildling Conditioning 14 min AMRAP: 1 Toes-to-bar** 12/9 cal row 1 wall walk** ** Add one rep to the gymnastics movements each round. Goal: 7+ rounds EVF360 Part A…

2024 07 04

Workout of the day – Thursday July 4th 2024

By: EVF Performance 0

8am Class - Olympic lifting total Take 20 min to find a 1RM snatch, then 20 min to find a 1RM clean & jerk 9am & 10am classes Warm up 5 min AMRAP: 20 single unders / double unders 10 alternating lunges 10 supermen holding a PVC in overhead position…

2024 07 03

Workout of the day – Wednesday July 3rd 2024

By: EVF Performance 0

Warm up 2 rounds: 20 A-frame toe-touches 20 plank shoulder taps 10 groiners 5 bootstrap squats Endurance Every 10 min for 3 rounds, each for time: 400m run 30 Russian KBS 32/24 kg 15 box jumps 24/20 in 30/24 cal row 15 box jumps 24/20 in 30 Russian KBS 32/24…

2024 07 02

Workout of the day – Tuesday July 2nd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 scap pushups 5 inch worms 5 scap pullups 25 jumping jacks Pump session 16 min alternating EMOM: Max banded chest to bar pullups (strict) 12 seated DB Arnold presses AHAP. 15 barbell curls 45/35 lbs 12 DB bench presses AHAP Note: rotate through the 'push-pull'…

2024 07 01

Workout of the day – Monday July 1st 2024

By: EVF Performance 0

Warm up 3 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 5 empty barbell overhead squats Snatch 5 min EMOM: 3 hang snatches immediately into, 5 min EMOM: 3 snatch high pulls immediately into, 5 min EMOM: 1 squat snatch Note: Keep the load…

2024 06 30

Workout of the day – Sunday June 30th 2024

By: EVF Performance 0

Warm up 3 rounds: 12 alternating cossack squats (6/leg - hold the rig if necessary) 8 alternating high box step ups 6 barbell good mornings 4 inch worms Clean Take 15 min to find a heavy complex of: 1 clean pull + 1 clean + 1 front squat + 1…

2024 06 29

Workout of the day – Saturday June 29th 2024

By: EVF Performance 0

PrideWOD Community WOD "Stonewall" 30 min partner AMRAP: 6 squat cleans 135 lbs (Marsha) / 95 lbs (Sylvia) 28 double-unders 6 shoulder-to-overheads 135 lbs (Marsha) / 95 lbs (Sylvia) 9 Burpees Olympic lifting Part A 15 min to work to establish a snatch 1 rep max. Part B Overhead squat…

2024 06 28

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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