EVF Performance | CrossFit WOD

Workout of the day – Wednesday January 1st

Warm upTabata row, ski or bike - 8 rounds of 20 sec work / 10 sec rest-- then, 2 rounds:10 alternating bird dogs5/side high box step ups5 pronated snow angels10 glute bridges 9am class - Community WOD (EVF360 & Crossfit) Every 7 min for 5 rounds:500m/400m row40 double unders3 wall…

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Workout of the day – Monday December 30th

By: EVF Performance 0

Warm up 2 rounds5/side thoracic extensions30 double unders5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Behind the neck snatch grip push presses 5x3 at 60% of snatch Snatch high pulls 3x3 at 100% of snatch 1RM. Conditioning 4 rounds for time:4 high box jumps 30/24…

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Workout of the day – Sunday December 29th

By: EVF Performance 0

Warm up 3 rounds:6 single DB burpee deadlifts6 alternating box step ups6 power cleans (add some warm up load each round) Clean 7x1 not exceeding 75% Tempo front squat 3x5 with 33X1 tempo at 50% of front squat 1RM Conditioning For time:800m run6 rounds of "The Chief"400m run4 rounds of…

2024 12 28

Workout of the day – Saturday December 28th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Team of 3, 30 min AMRAP:Partner 1 (time keeper): 400m runPartner 2: AMRAP rounds of "Cindy"Partner 3: 250/200m row buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in Olympic lifting Part A10 min to complete 5 sets of:3 tempo power…

2024 12 27

Workout of the day – Friday December 27th

By: EVF Performance 0

Warm up 6 min AMRAP:10 A-frame toe touches5 yoga pushups10 alternating single DB clean and jerks Shoulder press- Wendler week 4 The below % load are based on 90% of your most recent shoulder press 1RM as a reference5 reps at 40% 1RM5 reps at 50% 1RM5 reps at 60%…

2024 12 26

Workout of the day – Thursday December 26th

By: EVF Performance 0

Warm up 2 rounds:10 alternating box step ups10/arm single arm KBS5 inch worms with pushups Deadlift- Wendler week 4 The below % load are based on 90% of your most recent deadlift 1RM as a reference5 reps at 40% 1RM5 reps at 50% 1RM5 reps at 60% 1RMRest as needed…

2024 12 25

Workout of the day – Tuesday December 24th

By: EVF Performance 0

12 days of Christmas WOD For time, performed as the 12 days of Christmas song:1 wall walk2 power cleans 115/80 lbs3 front squats 115/80 lbs4 shoulder to overheads 115/80 lbs5 pullups6 box jumps 24/20 in7 handstand pushups8 burpees9 wall balls 20/14 lbs, 10/9 ft.10 toes to bars11 thrusters 115/80 lbs120…

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Workout of the day – Monday December 23rd

By: EVF Performance 0

Warm up 2 rounds:20 A-Frame toe-touches10 alternating box steps ups10 alternating DB snatches (light) Behind the neck snatch grip shoulder presses 5x3 at 50% of snatch Deficit paused snatch pulls 3x3 at 90% of snatch 1RM with 2 inches deficit (standing on 25 lbs plates) and 2 sec pause mid…

2024 12 22

Workout of the day – Sunday December 22nd

By: EVF Performance 0

Warm up 6 min alternating EMOM:8-10 ring rows8 empty BB kang squats8 single KB suitcase deadlifts per side Clean 3x3 at 80% of clean 1RM2x2 at 85% of clean 1RM Tempo front squat 3x3 with 33X1 tempo at ~80% Conditioning 3 rounds of 3 min AMRAP, 1 min rest in…

2024 12 21

Workout of the day – Saturday December 21st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time:1,600m/1,300m ski or row (split as desired)-- then 12 rounds of ("you-go-I-go" style each partner perform a full round - 6 per partner total):8 alternating single arm DB hang clean and jerks 50/35 lbs12 handstand…

2024 12 20

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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