EVF Performance | Blog

*** EVF Games coming up, from Thursday 7/29 to Sunday 8/1. Check your inbox for all the details *** Warm up 3 Rounds 5 Inch Worms 5 PVC pass through 6 x 50′ Shuttle Run 5 Pull-Ups Strength Muscle Snatches 3x4, increasing Then, Pause overhead squat 6x2, increasing, with 2…

2021 07 25

Workout of the day – Sunday July 25th

By: EVF Performance 0

Warm up 3 rounds: 5 Cossack squats per leg 5 thoracic extensions per arm 5 alternating single arm devil presses Strength 3x10 barbell Bulgarian split squats superset with: 3x3 weighted pullups Aerobic capacity 21 min alternating EMOM: 15/12 cal row 50 double unders 20 Russian KBS 32/24 kg EVF360 Part…

2021 07 24

Workout of the day – Saturday July 24th

By: EVF Performance 0

Warm up 8 min AMRAP: 20 sec handstand hold / wall walk hold 5/side single arm DB deadlift 4/side single arm ring rows 3/arm single arm DB push presses Partner workout 25 min AMRAP: 400m run (both partners run together) 20 pullups (split as desired between partners) 2-4-6-8... "rounds of…

2021 07 23

Workout of the day – Friday July 23rd

By: EVF Performance 0

Warm up 20-15-10 Devils presses (light) Dumbbell front rack lunges Dumbbell push jerks Strength 1 front squat + 2 split jerks 5 sets building up to ~85-90% of 1 RM split jerk Strength conditioning 5 RFT: 4 push jerks 185/135 lbs or ~85% of 1RM push jerk, whichever is lower…

2021 07 22

Workout of the day – Thursday July 22nd

By: EVF Performance 0

Warm up 400m jog /run, then 2 rounds of: 10 empty barbell clusters (squat clean into a thruster) 5/side empty barbell split stance strict presses (5 with left foot forward, 5 with right foot forward) 20 band pull apart with thumbs pointing up Strength 20 min EMOM: 1 squat clean…

2021 07 21

Workout of the day – Wednesday July 21st

By: EVF Performance 0

Warm up 2 rounds: 5/leg high box step ups 30/24 in 5/side KB windmills 5 KB goblet squats with press out 5/side scale with both arms overhead 20 secs handstand / wall walk hold Gymnastics 5 minutes of pistols progressions - work through your scalling options to practice pistols today…

2021 07 20

Workout of the day – Tuesday July 20th

By: EVF Performance 0

Warm up 20-15-10-5 Jumping lunges Hollow rocks Banded good mornings Supermen Strength Deadlift 3 rounds for time: 15 deadlifts 225/155 lbs or 70% of your 1RM, whichever is lower -- rest 2 min between rounds Time cap: 10 mins Metcon 5 rounds for time: 6 back squats at 70% of…

2021 07 19

Workout of the day – Monday July 19th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 wall facing squats w/ arms locked out overhead 10 PVC "around the world" 5 sumo squats 10 PVC sots presses 5 burpees Strength Muscle Snatches 3x3, increasing, building up from last week Then, Overhead squats 6x3, increasing Metcon 2x 6 min AMRAP: 8 box…

2021 07 18

Workout of the day – Sunday July 18th

By: EVF Performance 0

Warm up 6 min alternating EMOM: odd: 40 sec row even: 20 alternating single arm dumbbell clean and jerks Strength 5 supersets: 5 weighted ring dips 10/arm single arm ring rows Aerobic capacity 6 rounds for time: 400m run 5 strict pull ups or 3 bar muscle ups 10 ring…

2021 07 17

Workout of the day – Saturday July 17th

By: EVF Performance 0

Warm up 7 min AMRAP: 10 med ball squat cleans 5 Right arm suitcase DB deadlift 10 hollow rocks 5 Left arm suitcase DB deadlift 10 kip swings Partner workout 3 RFT (total): 12 deadlifts 315/225 lbs but no more than 85% of 1RM 24 box jumps 24/20 in 48…

2021 07 16

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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