EVF Performance | CrossFit WOD

Workout of the day – Saturday March 30th 2024

Community WOD (EVF360 & Crossfit) In teams of 2, for time, split as desired: 20 wall walks - other partner hold hang from rig 40 double DB snatches 50/35 lbs - other partner holds a handstand / plank 60 double DB burpee deadlifts 50/35 lbs - other partner full rest…

2024 03 29

Workout of the day – Friday March 29th 2024

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single arm DB push press 10 double DB front rack lunges (moderate weight) 10 alternating groiners Thruster + push press complex 5 sets of (3 thrusters + 5 push presses) Work up to a heavy set for the day Conditioning 12 min AMRAP:…

2024 03 28

Workout of the day – Thursday March 28th 2024

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds: 8 alternating bird dogs 8 barbell good mornings 4 strict toes to bars / hanging knee raises Tempo deadlift 3x10 at 65-70% 31X1 tempo Front rack box step ups 2x10 per leg Conditioning "Gracie" - This WOD is named after our amazing member…

2024 03 27

Workout of the day – Wednesday March 27th 2024

By: EVF Performance 0

Warm up 3 rounds: 4 inchworms with pushups 6 alternating box step ups 8 single arm KBS per side Endurance 36 min alternating EMOM: 12/9 calories ski or assault bike 14 Box Jump Overs, 24/20 in 14 KB snatches 24/16 kg 14 handstand pushups 30 sec low ring plank hold…

2024 03 26

Workout of the day – Tuesday March 26th 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 6/arm single KB front rack lung steps 8 empty BB hang squat clean and jerks 12 alternating plank extensions Front Squat 4x3 at 75% of 1RM front squat Clean & jerks 5 singles at 80-90% of C&J 1RM Conditioning 3 rounds for time: 8…

2024 03 25

Workout of the day – Monday March 25th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 PVC Cuban presses 10 ring rows Gymnastics skills 12 alternating EMOM 20 PVC straight arm banded pull downs 4 skin the cats 20 sec L-sit hold / bent knee hold Scaling: replace the skin the cats with 4 strict toes to…

2024 03 24

Workout of the day – Sunday March 24th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 banded good mornings 10 alternating high box step ups 5 per side KB windmills Back squat waves 4 reps at 80% 2 reps at 85% 1 reps at 90% 4 reps at 85% 2 reps at 90% 1 reps at 95% Conditioning Hero wod "Hope":…

2024 03 23

Workout of the day – Saturday March 23rd 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, splitting as desired: Buy-in: 4,000m/3,200m row then, 6 rounds of: 50 double unders 25 American KBS 24/16 kg 10 squat snatches (BB: 95/65 lbs, DB: 1x50/35 lbs) Time cap: 34 min Olympic lifting…

2024 03 22

Workout of the day – Friday March 22nd 2024

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm single arm ring rows 5 snow angels 10 supermen Gymnastics skills and strength 16 min alternating EMOM: 8-10 strict pullups 40 sec handstand hold / handstand walk / pike handstand hold practice 10 dumbbell curls 30 sec ring support hold…

2024 03 21

Workout of the day – Thursday March 21st 2024

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 5 snow angels 5 per side single KB push presses 5 per side single KB sotts presses Olympic lifting 10 min EMOM: 2 clean & jerks at 70-75% Conditioning 16 min AMRAP: 8 toes to bars 10 double KBS 24/16 kg 12 box…

2024 03 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