EVF Performance | CrossFit WOD

Warm up 50 jumping jacks, then: 1 smooth round of Cindy 1 smooth round of DB DT with warm-up weight Endurance 15 min AMRAP with buy-in: Buy-in: 800m run, then AMRAP Cindy in the remaining time. Cindy: 5 pullups, 10 pushups, 15 airsquats -- rest 5 min, then 15 min…

2022 05 03

Workout of the day – Tuesday May 3rd

By: EVF Performance 0

Warm up 3 rounds: 4 single DB burpee deadlifts (alternating sides) 4 right arm single DB overhead lunges 4 left arm single DB overhead lunges 4 yoga pushups Gymnastics 16 min alternating EMOM: 8-12 ring / box dips 12/9 cal ski 30 sec handstand hold - free, wall assisted, or…

2022 05 02

Workout of the day – Monday May 2nd

By: EVF Performance 0

Warm up 3 rounds: 20 band pull aparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Midline / Press Every 3 min for 5 rounds: 8 push presses 12 alternating DB plank pull through Note: start at around 60% and increase weight throughout. Aim to finish heavier…

2022 05 01

Workout of the day – Sunday May 1st

By: EVF Performance 0

Warm up 2 rounds: 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 10 PVC snatch balances Strength A - Back squat - 5x8 at prescribed percentages 60%, 65%, 70%, 72%, 74% B - Turkish getups - 3x3 per arm Time cap: 20 min Conditioning…

2022 04 30

Workout of the day – Saturday April 30th

By: EVF Performance 0

Community WOD In teams of two, 5 rounds for time: 50 double unders per partner 30 back squats 135/95 lbs (bar comes from the ground) OR 60 KB goblet squats 24/16 kg - share reps between partners **Pick you poison**: each round, you can either do: both partners run 400m…

2022 04 29

Workout of the day – Friday April 29th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Strength & Gymnastics Every 3 min for 6 rounds: 5 tempo deadlifts 3131 20 lying hollow banded PVC pull down Note: Start the deadlift at around 60%, and build so long…

2022 04 28

Workout of the day – Thursday April 28th

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman lunges 10 broad jumps landing in bottom of squat 5/side KB windmills 5/side single KB front squats Time cap: 7 min Strength Every 90 sec for 10 rounds: 1 high hang power clean + 1 low hang power clean + 1 power clean Keep…

2022 04 27

Workout of the day – Wednesday April 27th

By: EVF Performance 0

Warm up 3 rounds: 10 KB deadlifts 5/arm single arm KBS 5/arm single KB push presses 3/arm KB snatches Endurance Every 6 min for 6 rounds, alternating between A and B: Part A: 500m/400m row 20 KB snatches 24/16 kg 20 box jumps 24/20 Part B: 400m run 10 DB…

2022 04 26

Workout of the day – Tuesday April 26th

By: EVF Performance 0

Warm up Row/ski 500m/400m or bike 1,000m/800m, then 2 rounds: 8 alternating bird dogs 8/arm single arm KBS Gymnastics 12 min alternating EMOM, alternating with a partner: 1 min handstand walk practice with partner's assistance Beginners: box pike walk - https://www.youtube.com/watch?v=1oRy5caooOo Intermediate: with the assistance of a partner holding legs/feet…

2022 04 25

Workout of the day – Monday April 25th

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 alternating DB snatches Midline / Press Every 3 min for 5 rounds, for weight and quality: 10 push presses 20 alternating double KB front rack march steps General Physical Preparedness Every 4 min for 3 rounds:…

2022 04 24

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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