EVF Performance | Blog

Workout of the day – Tuesday September 14th

Warm up 2 rounds 5/side PVC around the world 10 PVC sotts presses 10 broad jumps 5/side KB windmills Olympic lifting - Snatch 10 min EMOM : 1 snatch Then, take 10 min to find a 1RM snatch Use the Emom to build up on weight and warm up to…

2021 09 13

Workout of the day – Monday September 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating dumbbell hang cleans 10 banded face pulls 5 snow angels 10 alternating jumping lunges Strength / Gymnastics 3 attempts or less to find a max set of UB pullups If you don't have pullups, 3 attempts or less to find a max rep…

2021 09 12

Workout of the day – Sunday September 12th

By: EVF Performance 0

Warm up 7 min AMRAP: 5/leg single leg RDL (empty BB) 5 yoga push ups 5 jumping good mornings Then build up to your 90% clean weight for the pull Olympic lifting Clean pulls 1 @ 90% of you clean 1RM 2@ 85% of your clean 1RM 3@ 80%of your…

2021 09 11

Workout of the day – Saturday September 11th

By: EVF Performance 0

Both Crossfit and EVF360 workouts have been modified for a partner or dumbbell version (respectively), but still aim at symbolizing the events that unfolded on September 11th, 2001 in their design. The Year is represented by the run and row; the month by the movements and the date by the…

2021 09 10

Workout of the day – Friday September 10th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 plate. squat with press out 20 single leg V-ups 20 KB sumo deadlift high-pulls Shoulder press 5x5 @ 50% across Interval conditioning 30 min alternating EMOM: 5 rounds 12 burpees to plate 4 bar muscle ups or 10 Chest-to-bar pullups 16 plate ground…

2021 09 09

Workout of the day – Thursday September 9th

By: EVF Performance 0

Warm up 12-8-4 reps of: ring rows dumbbell push presses burpees Gymnastics - accessory strength 12 min alternating EMOM: 5 muscle ups or 1 min ring transition practice 20 sec per side paloff press hold 15 barbell ab rollouts Aerobic Capacity 20 min alternating EMOM: Min 1: 8 wall balls…

2021 09 08

Workout of the day – Wednesday September 8th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/ side lateral banded monster walk 5 Russian baby makers 5 tempo jump squats (3 seconds negative) 10 hollow rocks Back squat Superset A. Back squat - 2x20 B. 2x8/leg barbell front rack box step ups Time cap: 16 min Conditioning 12 min AMRAP: 30…

2021 09 07

Workout of the day – Tuesday September 7th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 5/side KB windmills 10 PVC overhead jumping squats 5 burpees Olympic lifting - Snatch Every 75 sec for 10 rounds 1 snatch deadlift + 1 hang squat snatch + 1 low hang squat snatch + 1 squat snatch Hang = above the…

2021 09 06

Workout of the day – Monday September 6th

By: EVF Performance 0

Warm up 2 rounds: 20 kettlebell seesaw 5 empty barbell power cleans 5 empty barbell push presses 10 jump squats 10 PVC band lat pull down Labor day Hero WOD Partner "Hammer' 5 rounds per partner, one partner working at a time : 5 power cleans 135/95 lbs 10 front…

2021 09 05

Workout of the day – Sunday September 5th

By: EVF Performance 0

Warm up Run 400m, then: 50 ft. bear crawl 50 ft. spiderman crawl 50 ft. duck walk 50 ft. bunny hops Olympic lifting - Clean cycling Part A Every 90 sec for 10 rounds: 1 power clean + 1 hang power clean + 1 hang squat clean Build up to…

2021 09 04

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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