EVF Performance | CrossFit WOD

Workout of the day – Friday June 28th 2024

Warm up 3 rounds: 10 banded good mornings 10 alternating high box step ups 5 per side KB windmills Back squat In 20 min, establish a 3 rep max back squats Suggested warm-up: 5 reps at 40% 5 reps at 50% 3 reps at 60% 2 reps at 70% 1…

2024 06 27

Workout of the day – Thursday June 27th 2024

By: EVF Performance 0

Warm up 2-3 rounds (6 min): 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls 5/side bottom up KB presses Shoulder press In 13 min, establish a 3 rep max shoulder presses. Compare to the week of May 13th Conditioning For time: 50 clean & jerks…

2024 06 26

Workout of the day – Wednesday June 26th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating legs high box step ups 30/24 in 6/side single arm KBS 6 hanging knee raises Endurance 36 min alternating EMOM (6 rounds at each station): 12 double KBS (Russian) 24/16 kg 12/9 cal assault bike 12 toes to bars 12/10 cal ski 50…

2024 06 25

Workout of the day – Tuesday June 25th 2024

By: EVF Performance 0

Warm up Every 30 seconds for 3 rounds, rotating through (3 rounds of each): No pushup burpees Jumping jacks Alternating lunges The goal is to get the body temperature up before you start moving some heavy load. Deadlifts & Bench press In 20 min,establish a 3 rep max of deadlift…

2024 06 24

Workout of the day – Monday June 24th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice or 400m run, then 2 rounds: 5/side thoracic extensions 10 plate Da-Vinci raises 5 behind the neck push presses 5 muscle snatches Snatch complex In 12 min, find a heavy complex of: 1 deadlift + 1 hang snatch + 1 overhead squat…

2024 06 23

Workout of the day – Sunday June 23rd 2024

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Clean 5 min EMOM: 1 clean + 1 front squat at 50% of clean Immediately into 5 min EMOM: 1 clean + 1 hang clean at…

2024 06 22

Workout of the day – Saturday June 22nd 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, splitting as desired, except for the burpees: 5,000m/4,000m row 300 double unders 100 American KBS 24/16 kg 50 synchro burpees to target Time cap: 36 min Olympic lifting Part A Overhead squats 4x3…

2024 06 21

Workout of the day – Friday June 21st 2024

By: EVF Performance 0

Warm up 2 rounds: 10 glute bridges 10 Bootstrap squats 20 alternating lunges 20 alternating plank extensions 10 empty BB squats 10 alternating Cossack squats Back squat 5 at 40%, 5 at 50%, 5 at 60% Conditioning Every 5 min for 3 rounds: 40/32 cal row 30 sec plank hold…

2024 06 20

Workout of the day – Thursday June 20th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 scap pushups 10 banded face pulls 5/arm single dumbbell Z-presses 10 alternating single dumbbell overhead lunges Shoulder press 5 at 40%, 5 at 50%, 5 at 60% Split jerk 8min EMOM: 1 clean and split jerk at 60% Conditioning 16 alternating EMOM: 16 alternating DB…

2024 06 19

Workout of the day – Wednesday June 19th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushups 10 alternating single DB hang clean and jerks (light) 15 single unders Endurance "Juneteenth" 6 rounds for time: 19 hang power cleans [BB: 75/55 lbs, DBs: 2x35/25 lbs] 18 push presses [BB: 75/55 lbs, DBs: 2x35/25 lbs] 65 double unders Time…

2024 06 18

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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