EVF Performance | CrossFit WOD

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 barbell push presses Split jerks Part A Tall jerks - 3x3 (light weight) - focus on footwork Part B Split jerk - 3x5 at prescribed percentage 60%, 65%, 70% Part C Split jerk - 3x3 at…

2022 06 01

Workout of the day – Wednesday June 1st

By: EVF Performance 0

Warm up 2 rounds: 250m row 10 jumping good mornings 20 forward-backward bunny hops 20 lateral bunny hops Endurance "Dork": 6 rounds for time: 60 double unders 30 American KBS 24/16 kg 15 burpees Time cap: 30 min Mobility (10 min) 2 rounds of: 1 min calf stretch in downward…

2022 05 31

Workout of the day – Tuesday May 31st

By: EVF Performance 0

Warm up 3 rounds of: 6 single arm devil presses 6 PVC sotts presses 6 single arm DB hang clean and jerks Olympic lifting 15 min to work to a heavy snatch triple Note: drop and reset between reps, these do no have to be touch and go Conditioning 20…

2022 05 30

Workout of the day – Monday May 30th

By: EVF Performance 0

Memorial day WOD - MURPH For time: 1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run*With a 20 lb Vest or Body Armor Beginners option: "Half MURPH"

2022 05 29

Workout of the day – Sunday May 29th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 90/90 5 per side staggered stance good mornings (KB held in goblet position) 5 per side lateral banded monster walks Strength Back squat 5x5 at 65% across Conditioning 15 min AMRAP : 20 med ball box steps overs 20/14 lbs, 24/20 in (hold med…

2022 05 28

Workout of the day – Saturday May 28th

By: EVF Performance 0

Partner WOD For time, teams of 2, one partner working at a time: 30 Hang power cleans (BB: 95/65 lbs - 2 DBs: 40/25 lbs) 40 Wall balls 20/14 lbs 50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs) 60 Wall balls 20/14 lbs 70/64 cal…

2022 05 27

Workout of the day – Friday May 27th

By: EVF Performance 0

Warm up 3 rounds: 10 alternating single leg glute bridges 5 jumping good mornings withh empty BB in back rack 10 KB sumo deadlifts 10 jumping squats Strength 10 min EMOM : 3 deadlifts at 65% (across) + 6 plank transitions Conditioning For time: 30-20-10 Alternating Dumbbell snatches 50/35 lbs…

2022 05 26

Workout of the day – Thursday May 26th

By: EVF Performance 0

Warm up 30 cal row, then: 2 rounds: 20 band pullaparts 10 groiners 5 hang clusters (empty BB) Strength Every 2 min for 7 rounds: 3 hang squat cleans at 65% across Interval conditioning 3 min AMRAP: 10/7 cal row 10 American KBS 24/16 kg 10 push presses 75/55 lbs…

2022 05 25

Workout of the day – Wednesday May 25th

By: EVF Performance 0

Warm up 3 rounds: 50 ft. lunges with twists 50 ft. single arm DB overhead lunges (light) 50 ft. donkey kicks 50 ft. high knees 50 ft. side shuffle Endurance Every 9 min for 4 rounds: 500/400m row 20 box jumps over 24/20 in 400m run 40 double DB deadlifts…

2022 05 24

Workout of the day – Tuesday May 24th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 alternating plank shoulder taps 15 alternating single DB renegade rows Gymnastics Half Chelsea: 10 min EMOM: 1 round of Cindy Cindy = 5 pullups, 10 pushups, 15 air squats General Physical Preparedness 5 rounds for time: 8 burpees to 6" target…

2022 05 23

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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