EVF Performance | CrossFit WOD

Workout of the day – Saturday January 20th 2024

Community WOD (EVF360 & Crossfit) In teams of 2, for time, split as desired, "choose your own adventure" style: 150 alternating DB snatches 50/35 lbs 150/120 cal machine [row/bike/ski] 150 single DB box step ups 50/35 lbs 150 synchro ab-mat situps [both partners perform 150 situps] Time cap: 35 min…

2024 01 19

Workout of the day – Friday January 19th 2024

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 single DB front raises (one hand on each bell) 9 per side single arm KBS Push press 5x4, building Strength part B 2 sets of max sandbag bear hug hold (weight should be challenging to hold for 90 seconds) Conditioning…

2024 01 18

Workout of the day – Thursday January 18th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 10 PVC passthroughs 10 alternating single KB overhead lunge steps 10 bootstrappers 10 BB behind the neck snatch grip push jerks Overhead squat 4x12 - find a challenging set of 12 for the day Accessory: 4x50 ft. per side bottom up KB front carry Conditioning…

2024 01 17

Workout of the day – Wednesday January 17th 2024

By: EVF Performance 0

Wam-up 2 min row/ski/bike/run -- then: 2 rounds: 5 DB/BB muscle cleans 20 forward-backward bunny hops 20 lateral bunny hops 5 yoga pushups with downward dogs calf stretch Then, take 6 min to build to your working load on the barbell or dumbbells Endurance Hero WOD: "Havana" 25 min AMRAP:…

2024 01 16

Workout of the day – Tuesday January 16th 2024

By: EVF Performance 0

Warm up 3 rounds: 20 band pullaparts 15 wall or floor slides 10 PVC banded pull downs 10 hollow rocks 5 box jumps Gymnastics stamina 10 min alternating EMOM of: X pulling movement of choice (pullups for strength (strict, banded, ring rows...), 8 burpee box jumps over 24/20 in Scaling:…

2024 01 15

Workout of the day – Monday January 15th 2024

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 10 alternating single leg glute bridges 10 sumo stance squats 10 jerks (add load on second round) Front squat + Jerk Using 90% of your 1RM front squat as reference weight, perform 3 sets of: 3 front squats followed by 3 jerks…

2024 01 14

Workout of the day – Sunday January 14th 2024

By: EVF Performance 0

Warm up 2 rounds: 250m row 10 jumping good mornings 10 yoga pushups 10 Russian KBS Aerobic capabicity 30 min AMReps: Row for calories** **Every 3 min, starting at 0:00, perform 10 burpees over erg + 10 American KBS 24/16 kg Midline reinforcement 9 min alternating EMOM: 20 plate Russian…

2024 01 13

Workout of the day – Saturday January 13th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In team of 2, for time: 4 rounds of (split evenly): 20 shoulder to overheads (BB: 115/80 lbs - DBs: 2x50/35 lbs) 20 toes-to-bar -- rest 2 min 4 rounds of (split evenly): 32/26 cal row 16 alternating pistols -- rest 2 min 4 rounds…

2024 01 12

Workout of the day – Friday January 12th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10/arm single DB push presses 5 cal ski Strength part A - Push press Push presses 5x5, increasing Strength part B 2 rounds, each for time, of 10/8 cal assault bike + 50 ft. empty sled push…

2024 01 11

Workout of the day – Thursday January 11th 2024

By: EVF Performance 0

Warm up 2 rounds: 5 high box step ups per side 5 wall facing squats 5 pronated snow angels 5 inch worms with push-up Overhead squat 5x10 - find a challenging set of 10 for the day Accessory: 5x1 KB Turkish get ups per side AHAP Conditioning For time: 20-15-10-5…

2024 01 10

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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