EVF Performance | CrossFit WOD

Workout of the day – Monday January 13th

Warm up 3 rounds:5/leg lateral box step-ups5 inch worms with pushups5/leg cossack squats Front Squat 5x5 at 70% across Conditioning 10 min AMRAP:4 squat cleans 155/105 lbs12 pullups Goal: 5+ rounds EVF360 Part A5 rounds for load and quality:20 double KB front rack lunges10/leg double KB RDL30 sec per side,…

2025 01 12

Workout of the day – Sunday January 12th

By: EVF Performance 0

Warm up 6 min AMRAP:5 cat cows10 no-push-up burpees1 wall walk Midline strength 15 min alternating EMOM:8-10 strict toes-to-bars / hanging knee raises20 sec per side paloff press hold in squat12 double KB bent over rows Conditioning Every 2:30 min for 8 rounds, rotation through (2'10" cap each round):500m/400m ski200…

2025 01 11

Workout of the day – Saturday January 11th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, "you-go-I-go" type every round:10 rounds of "Cindy"2 rounds of dumbbell "macho man"8 rounds of "Cindy"2 rounds of dumbbell "macho man"6 rounds of "Cindy"2 rounds of dumbbell "macho man"4 rounds of "Cindy"2 rounds of…

2025 01 10

Workout of the day – Friday January 10th

By: EVF Performance 0

Warm up 2 rounds (6 min max):5/side KB halo5/side KB sotts press5/side KB thrusters5 pushups Olympic lifting Clean and jerks waves (9 sets4 at 60%3 at 65%2 at 70%4 at 65%3 at 70%2 at 75%4 at 70%3 at 75%2 at 80% Conditioning For time, 21-15-9 reps of:Hang clusters 75/55 lbsBurpees…

2025 01 09

Workout of the day – Thursday January 9th

By: EVF Performance 0

Warm up 2 rounds:1 min on machine of choice10 hollow rocks10 alternating bird dogs Tempo deadlift 4x8 at ~50-60% with 3 sec descentAccessory: 3x6 per side Turkish situps Note: perform the accessory lift while "resting" between the deadlift sets Conditioning 12 min AMRAP:6 deadlifts 185/125 lbs8 double KB front rack…

2025 01 08

Workout of the day – Wednesday January 8th

By: EVF Performance 0

Warm up 2 rounds:50 ft. lunges with twists10 single arm KB swings10 supermen50 ft. burpee broad jumps Endurance 35 min alternating EMOM (7 rounds):50 ft. sled push as fast as possible - load: 2x 45 lbs plates12 box jumps 24/20 in12 KB snatches 24/16 kg12 plate V-ups3 sandbag cleans AHAP…

2025 01 07

Workout of the day – Tuesday January 7th

By: EVF Performance 0

Warm up 3 rounds of:5 burpees10 KB goblet hold lunges10 no pushup burpees (aka squat thrusts)5 hanging knee raises Front rack lunges 4x16 at ~60% of 1RM front squat (alternating, 8/leg)Accessory: 3x15 sec per side Copenhagen plank Note: perform the accessory lift while "resting" between the lunges Conditioning Every 3…

2025 01 06

Workout of the day – Monday January 6th

By: EVF Performance 0

Warm up "Baseline warm-up" - one time through:500m row40 air squats30 situps20 pushups10 pullups Pulling-pushing strength 15 min alternating EMOM:8 bent over supinated barbell rows (palms facing forward)8 dumbbell bench presses16 alternating DB curls (8/arm) Conditioning For time, 21-15-9 reps of:Snatches 95/65 lbsDeficit handstand pushups 4/2 in Time cap: 13…

2025 01 05

Workout of the day – Sunday January 5th

By: EVF Performance 0

Warm up 2 rounds:10/leg KB goblet forward lunges20 supinated bent over BB rows (palms up)5 tall split jerks Split jerks 10x2Perform some heavy doubles while maintaining good mechanics Conditioning 4 min AMRAP:7 squat cleans 95/65 lbs20 double unders-- rest 2 min4 min AMRAP:5 squat cleans 115/80 lbs20 double unders-- rest…

2025 01 04

Workout of the day – Saturday January 4th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 25 min partner AMRAP:20 deadlifts [BB: 155/105 lbs, KB: 2x 24/16 kg]25 pullups20/16 cal row25 alternating DB snatches 50/35 lbs Goal: 5 rounds Olympic lifting Part ARetest - 15 min to work to 2 rep max touch and go power snatchPart…

2025 01 03

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter