EVF Performance | Blog

Warm up 2 rounds with an empty BB: 5 front squats 5 push presses 5 thrusters 5 jumping good mornings (BB in back rack) Then 1 min per leg couch stretch Barbell cycling and conditioning Every 90 sec for 8 rounds: 30 double unders + clean complex** Clean complex =…

2022 02 28

Workout of the day – Monday February 28th

By: EVF Performance 0

Warm up 3 rounds: 5 pullups / ring rows 10 KB goblet squats 15 banded good mornings Strength Deadlift 7x2 Work up to a challenging double for the day Time cap: 18 min Conditioning 13 min AMRAP: 7 thrusters 95/65 lbs 9 alternating front rack reverse lunges 95/65 lbs 11…

2022 02 27

Workout of the day – Sunday February 27th

By: EVF Performance 0

Warm up Tabata style, 20 sec on, 10 sec off, 4 rounds of each: hollow rocks alternating jumping lunges supermen plate ground to overhead (light) Midline strength 4 rounds: 10 barbell ab-roll outs 30 sec per leg single leg wall sits 15/12 cal ski sprint Time cap: 18 min Conditioning…

2022 02 26

Workout of the day – Saturday February 26th

By: EVF Performance 0

Partner WOD In teams of 2, for time, one partner working at a time: 8 rounds (4 per partner): 10/7 cal row 3 power clean and jerks 135/95 lbs Then, 8 rounds (4 per partner): 10 lateral burpees over bar 3 shoulder to overheads 135/95 lbs Then, 10 rounds (5…

2022 02 25

Workout of the day – Friday February 25th

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 10 alternating box steps ups 10 alternating DB snaches (light) Open WOD 22.1 open WOD 15 min AMRAP: 3 wall walks 12 alternating DB snatches 50/35 lbs 15 box jumps over 24/20 in Please refer to games.crossfit.com for movement standards EVF360 Part A…

2022 02 24

Workout of the day – Thursday February 24th

By: EVF Performance 0

Warm up 6 min AMRAP: 20 band pullaparts 10 groiners 5 hang clusters Olympic lifting 10 min EMOM: 2 clean and jerks Focus on the mechanics today, do not exceed 75% Bench press 5x2 at 85% of you max from the prior weeks Time cap: 12 min Conditioning 8 min…

2022 02 23

Workout of the day – Wednesday February 23rd

By: EVF Performance 0

Warm up 3 rounds for quality: 10 med ball cleans 10 alternating DB snatches Gymnastics 12 min alternating EMOM: 8 pull ups 40 sec plank hold or free handstand practice 2 wall walks Aerobic conditioning For time: 50-40-30-20-10 reps of: Goblet squats 16 kg/12 kg Ab-mats situps Cal row Time…

2022 02 22

Workout of the day – Tuesday February 22nd

By: EVF Performance 0

Warm up 7 min to complete 3 rounds: 15 banded good mornings 10 Russian KBS 5 pull ups Barbell cycling and conditioning 5 min AMReps: 20 squat cleans 115/75 lbs 15 box jumps 24/20 in max burpees over the bar in the remaining time -- rest 1 min 5 min…

2022 02 21

Spring is almost here… maybe not…

By: EVF Performance 0

…regardless, summer will be here soon, and as you are looking to get in shape, here is a recommendation for a great first step. It's probably not news to you, as your coaches have been talking about it like broken records: it's Crossfit open time! Time to put our fitness…

2022 02 20

Workout of the day – Monday February 21st

By: EVF Performance 0

Warm up 8 min alternating EMOM: 5 burpee pull ups OR 5 burpees then 5 ring rows 10 cal machine (row/bike/ski) Accessory strength and skills 14 min to perform 4-5 rounds of: 10 feet elevated ring rows / weighted ring rows 30 sec handstand hold / wall walk hold 20…

2022 02 20

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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