EVF Performance | CrossFit WOD

Warm up Row 500m/400m or Run 400m, then 2 rounds of: 5 thoracic extensions per side 5/side KB windmills 10 PVC Cuban presses 10 alternating bird dogs Overhead squat + snatch balance Part A Overhead squat 5x5 Note: No tempo, increase from 2 weeks ago, Part B Snatch balance 5x2…

2023 03 30

Workout of the day – Thursday March 30th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/ side lateral banded monster walk 5 Russian baby makers 10/leg lateral leg swings 10 supermen Lunges Every 2 min for 6 rounds: 10 alternating deficit back rack rear lunges Note: 5 per leg. Stand on a 45 lbs plate, and step back into a…

2023 03 29

Workout of the day – Wednesday March 29th

By: EVF Performance 0

Warm up 3 rounds (6 min) 10 high box steps ups 100m ski 10 ring rows 100m row Endurance 3 rounds for time: 25 burpee box jumps 24/20 in 250m/200m row 25 double DB front squats 50/35 lbs 15/12 calorie bike or ski 25 pull ups 250m/200m row 25 American…

2023 03 28

Workout of the day – Tuesday March 28th

By: EVF Performance 0

Warm up & Gymnastics skills 2 rounds of: 10 Cuban presses with 5# plates in each hand 20 A-frame toe touches 10 bent over DB rows (lights) 20 sec dead hang from rig Then, every 30 sec for 10 rounds(5 min): 3-5 pullups from the scaling option of choice -…

2023 03 27

Workout of the day – Monday March 27th

By: EVF Performance 0

Warm up 400m run, then: 2 rounds: 10 alternating cossack squat (hold the rig if needed for balance to reach full depth) 20 alternating glute bridges 5 BB kang squats Back squat Every 3 min for 7 rounds: 3 back squats at 81% across Note: Increase weight by 3% from…

2023 03 26

Workout of the day – Sunday March 26th

By: EVF Performance 0

Warm up 3 rounds: 15 sec bar hang 30 alternating plank shoulder taps 5 inch worms with pushups 30 jumping jacks Strength Superset A1. Strict press 5x5, increasing A2. 100 ft. double DB offset carry (one DB in the front rack, one DB held farmer's style - switch half way)…

2023 03 25

Workout of the day – Saturday March 25th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 4 - 3 rounds for time: Partner A: 600/500 row Partner B: 10 L/10 R Single Arm Kettlebell Push Press 24/16 kg + Kettlebell Front Rack Hold 24/16 kg Partner C: 30/20 Assault Bike or Ski Calories Partner D: 20 Dumbbell Thrusters 35/25…

2023 03 24

Workout of the day – Friday March 24th

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds of: 10 kipping swings 10 snow angels 10 double DB front raises 10 empty BB power snatches Tempo overhead squat + snatch balance Part A Tempo overhead squat 5x3 with 33X1 tempo Note: Increase from last week's sets of 5, but only build…

2023 03 23

Workout of the day – Thursday March 23rd

By: EVF Performance 0

Warm up 6 min amrap: 10/side KB suitcase deadlifts 10 windmills (5/side) with light plate OH 10 down-ups (squat thrusts) 10 air squats Lunges Every 2 min for 6 rounds: 8 alternating back rack rear lunges Note: 4 per leg. Build up on weight throughout, start heavier than last week,…

2023 03 22

Workout of the day – Wednesday March 22nd

By: EVF Performance 0

Warm up For quality, 20-15-10 reps of: Double KB Deadlifts Row/Ski Calories Endurance Every 4 min for 32 min, alternating between A and B, each for time: A - 400m run + 15 Russian KBS 32/24 kg + 8 burpee box jumps 24/20 in B - 15/12 cal row +…

2023 03 21

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter