EVF Performance | CrossFit WOD

Warm up 3 rounds: 5 wall slides 2 wall walks 10 banded good mornings 10 band pull aparts Gymnastics 12 min to work on your ring skill of choice: Ring muscle up kip and hip drive - https://youtube.com/shorts/ooNCGmauKfw Low ring muscle up transition Ring L-sit hold Ring support hold Ring…

2022 07 21

Workout of the day – Thursday July 21st

By: EVF Performance 0

Warm up 3 rounds: 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls Time cap 7 min Push press 3x5 at 40% of 1RM C&J Split jerk 5 at 40% 5 at 50% 5 at 60% Conditioning 3 rounds for time: 15 sumo deadlifts high pulls…

2022 07 20

Workout of the day – Wednesday July 20th

By: EVF Performance 0

Warm up 2 min of cardio machine of choice, then 2 rounds of: 10 Russian KBS 8 hollow rocks 6 squat jumps Endurance 5 rounds for time: 40/32 cal row 30 Russian KBS 24/16kg 20 ab-mat situps 10 KB box steps over 24/16 kg, 24/20 in Time cap: 33 min…

2022 07 19

Workout of the day – Tuesday July 19th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 wall facing squats 6 single DB overhead squats 6 single DB high pulls per side Conditioning 21 min alternating EMOM: 15/12 cal row 10 burpees 5 TnG snatches at 60% (power or squat) Strength Accessory 3 rounds for quality: 20 barbell curls - start…

2022 07 18

Workout of the day – Monday July 18th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 10 alternating bird dogs 5 yoga pushups Back squat DELOAD WEEK 5 reps at 40% 5 reps at 50% 5 reps at 60% Barbell cycling & conditioning 8 rounds for time: 5 hang power…

2022 07 17

Workout of the day – Sunday July 17th

By: EVF Performance 0

Warm up 3 rounds: 4 high box step ups 4 scap pushups 4 per side bird dogs 4 per side Turkish situps Strength Deadlift 1 at 85%+, 5 at 80%, 4 at 82.5%, Max reps at 85% Part B Bench press 1 at 85%+, 5 at 80%, 4 at 82.5%,…

2022 07 16

Workout of the day – Saturday July 16th

By: EVF Performance 0

Partner WOD For time, in teams of 2: "Partner Seven" 7 rounds for time of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs OR 14 double KB thrusters 24/16 kg 7 Knees-to-elbows 7 Deadlifts, 245/165 lbs OR 28 double KB deadlifts 32/24 kg 7 Burpees 7 Kettlebell Swings, 32/24 kg 7…

2022 07 15

Workout of the day – Friday July 15th

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 plate Da-Vinci raises 15 kip swings 20 hollow rocks Gymnastics 12 min alternating EMOM: 12 ring rows or practice low ring muscle up transitions 50 ft. handstand walk or practice kicking to handstand / handstand 10 strict toes to bars Interval conditioning…

2022 07 14

Workout of the day – Thursday July 14th

By: EVF Performance 0

Warm up 3 rounds 5 pronated snow angels (face down) 5 DB presses in split stance per side 10 single arm DB thrusters Split jerks Part A Push press - 3x3 at 75% of C&J 1RM - same as last week Part B Split jerk - 3x4 at prescribed percentage…

2022 07 13

Workout of the day – Wednesday July 13th

By: EVF Performance 0

Warm up 2 rounds: 2 wall walks 4 yoga pushups 6 high box jumps 8 alternating single DB hang clean & jerks Endurance Every 2 min for 32 min, rotating through (4 rounds): 14 burpees box get overs 48/40 in 2 rounds of DB DT 50/35 lbs 400m/320m ski 8…

2022 07 12

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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