EVF Performance | CrossFit WOD

Warm up 10 PVC passthroughs, 10 PVC around the world, then, 2 rounds of: 10 wall facing squats 10 band pull aparts 10 straight arm plate raise to overhead in squat hold (5/arm with small plates) Tempo overhead squat + snatch balance Part A Tempo overhead squat 5x5 with 33X1…

2023 03 16

Workout of the day – Thursday March 16th

By: EVF Performance 0

Warm up2 rounds:50 ft. lunges with twists50 ft. single arm DB overhead lunges (light)50 ft. duck walk50 ft. burpee broad jumps LungesEvery 2 min for 6 rounds:10 alternating back rack rear lungesNote: 5 per leg. Build up on weight throughout, with a goal to end around 75-80% of your estimated…

2023 03 15

Workout of the day – Wednesday March 15th

By: EVF Performance 0

Warm up 50 jumping jacks, then, 2 min AMRAP: Double unders Scale to single unders or double under attempts Endurance Part A Row 5k/4k for time Time cap: 22 min Part B For time, 10-9-8-...-3-2-1 reps of: Russian KBS 32/24 kg Handstand pushups / pike pushups ** perform 8 burpees…

2023 03 14

Workout of the day – Tuesday March 14th

By: EVF Performance 0

Warm up & Gymnastics skills 5 min amrap: 10 ring rows 5 cal ski 10 scap pushups 5 cal row Then, EMOM, for 5 min of: 6-8 pullups from the scaling option of choice - MUST include kip or butterfly Options in order of difficulty: Kipping swings (no pull) -…

2023 03 13

Workout of the day – Monday March 13th

By: EVF Performance 0

** New cycle alert ** Warm up 2 rounds: 10 dumbbell goblet squats 10 cal row or ski 10 DB goblet hold good mornings 10 cal row or ski 10 single dumbbell Box step ups Back squat Every 3 min for 7 rounds: 3 back squats at 75% across Conditioning…

2023 03 12

Workout of the day – Sunday March 12th

By: EVF Performance 0

Warm up 2 rounds: 5 floor slides 5 pronated snow angels (on your stomach) 30 sec handstand hold / wall walk hold 10 groiners Bench press Part A - Bench press 5x3 Part B - DB bench presses 3 x max reps at your weight from last week rest 2…

2023 03 11

Workout of the day – Saturday March 11th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time: For time 100 wall balls 20/14 lbs 100 toes to bar or hanging knee raises 100 snatches 95/65 lbs or 200 alternating single DB snatches 50/35 lbs 100 back squats 95/65 lbs or KB goblet squats 24/16 kg 100…

2023 03 10

Workout of the day – Friday March 10th

By: EVF Performance 0

Warm up Run 400m then 2 rounds of: 5 Airplanes per side 20 alternating single leg bridges 10 plate front raises Strength Part A - Deadlift 3x10 Part B - Single leg Romanian deadlift 2x8 per leg Note: build up to a heavy set of 10 on the deadlift throughout…

2023 03 09

Workout of the day – Thursday March 9th

By: EVF Performance 0

Warm up 30 cal machine (row, ski or bike), then: 2 rounds of: 20 band pullaparts 10 groiners 5 hang clusters (empty BB) Clean & jerk In 20 min, establish a 1RM clean & jerk Conditioning 10 min alternating EMOM: Even minutes: 6 snatches 95/65 lbs, max overhead squats in…

2023 03 08

Workout of the day – Wednesday March 8th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 Inchworm with Push-ups 6 alternating single dumbbell clean & jerks 6 cal row Endurance Every 2:30 for 12 rounds, alternating between: Station 1: 500m/400m row Station 2: 50 double unders, 25 alternating DB snatches 35/25 lbs, 20 box jumps over 24/20 in Station 3:…

2023 03 07

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Blog

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