EVF Performance | CrossFit WOD

Workout of the day – Wednesday December 20th 2023

Warm up 2-3 rounds (6 min cap): 10 ring rows 1 wall walk 5 snow angels 10 alternating box step ups Skills - Ring muscle up Level 1: banded ring/box dips + ring rows Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips…

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Workout of the day – Tuesday December 19th 2023

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 single DB shoulder presses (5 per side) Deadlift & press Every 3 min for 6 rounds, perform: 2 shoulder presses - work up to a heavy set 2 deadlifts at 87% across Note: both movements…

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Workout of the day – Monday December 18th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 cal row 8 ring row 6 empty bar thrusters Then, 2 sets with empty bar: 3 hang power cleans above the knee 3 hang power cleans below the knee 3 power cleans Clean & clean pulls Power clean (Touch and Go) based on 1RM clean:…

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Workout of the day – Sunday December 17th 2023

By: EVF Performance 0

Warm up 3 rounds: 12 alternating Hawaiian squats (6/leg) 8 alternating box step ups 6 airplanes per side Bulgarian split squats 4x6 per leg Accessory lift: 4x15 sec per side Copenhagen plank Gymnastics conditioning 4 rounds for time: 40 double unders 16 double DB clean and jerks 50/35 lbs 12…

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Workout of the day – Saturday December 16th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, on a 30 min running clock, one partner working at a time: From 0:00 to 12:00, perform: 2,000m/1,600m row/ski (split as desired) in the remaining time, max clusters (BB: 135/95 lbs, DB 2x50/35 lbs) From 12:00 to 22:00, perform 1,600m/1,300m row/ski…

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Workout of the day – Friday December 15th 2023

By: EVF Performance 0

Warm up 3 rounds of: 20 A-frame toe touches 5 wall facing squats 5 behind the neck snatch grip push presses 2 reps of 3 position muscle snatches with empty bar (above the knee, below the knee, mid shin) Snatch Part A - Muscle snatches 3x3, increase from last week…

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Workout of the day – Thursday December 14th 2023

By: EVF Performance 0

Warm up 2 min row/ski, then, 2 rounds: 5/side fire hydrants 5 bootstrap squats 10 alternating box step ups Back squat 8x2 at 87% Accessory: 2 box drop jumps for height after each set of back squat Intervals Every 2:30 min for 5 rounds, each for time: 10 DB bench…

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Workout of the day – Wednesday December 13th 2023

By: EVF Performance 0

Warm up 3 rounds, with a partner: 10 per side and per partner standing lateral wall ball passes 10 per side and per partner half kneeling (lunge position) lateral wall ball passes 5 cal machine - each Skills Level 1-2 are for athletes not able to support themselves upside down…

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Workout of the day – Tuesday December 12th 2023

By: EVF Performance 0

Warm up 2 rounds of: 400m/320m row/ski 5 inch worms with push-up 10 deadbugs 10 per side single DB/KB suitcase deadlifts Deadlift & press (25 min) Every 3 min for 6 rounds, perform: 3 shoulder presses - work up to a heavy set 3 deadlifts at 83% across Note: both…

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Workout of the day – Monday December 11th 2023

By: EVF Performance 0

Warm up 2 rounds: 12 alternating cossack squats (6/leg) 8 ring row 6 empty bar behind the neck thrusters Then, 2 sets with empty bar: 3 hang power cleans above the knee 3 hang power cleans below the knee 3 power cleans Clean & clean pulls Power clean (Touch and…

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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