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Warm up2 rounds10 PVC back squats10 PVC V ups10 Plank toe touches10 PVC good mornings10 push ups StrengthBack squat5x4Try to match your last set of 3 from prev. week Conditioning12 min AMRAP7 hang squat clean 115/7514 pull ups7 box jumps 24/20 EVF 360 Indoor4 rounds100 mountain climbers15 toes to bar/…

2021 04 26

Workout of the Day – Monday April 26th

By: EVF Performance 0

Warm up2 rounds40sec Hollow hold10 PVC front squat10 PVC strict presssWall walk to a 30sec HS hold6 push ups12 V-ups StrengthStrict press2x43x3 Metcon21-15-9Thrusters 95/65AbMat situps Rest 2:00 9-15-21 Hang Snatch 65/35Burpees OTB Time cap: 18min (with rest incl.) EVF 360 A) 4 rounds20 Wall Balls10 pull ups/ ring rows20 push…

2021 04 25

Workout of the Day – Sunday April 25th

By: EVF Performance 0

Warm up2 rounds30sec hollow hold5 burpees30sec handstand hold10 squats30sec pull up bar hang10 push ups StrengthBench press6x3End heavier than last week Conditioning4 rounds15 wallballs 20/1412 KBS 53/3510 pull ups8 ring dips EVF 360 A) 4 rounds, 45/15Cossack squatsPike push upsDB DeadliftsSingle-arm DB overhead press (Alt. arms each round) B) 14…

2021 04 24

Workout of the Day – Saturday April 24th

By: EVF Performance 0

Warm up2 rounds200m run20 PVC thrusters30sec HS hold10 push ups50 single unders MetconIn teams of 2,30 min AMRAP300 double unders40 thrusters 135/85200m run together50 hang power clean 135/85300 double unders40 box jumps200m run together50 Push jerks 135/85 (from the floor) Split reps any way.**Partners can occupy the same box if…

2021 04 23

Workout of the Day – Friday April 23rd

By: EVF Performance 0

Warm up2 rounds6 snatch15 V-ups8 hang snatch12 Hanging knee raises8 OHSFirst round PVC, 2nd round empty barbell Strength1 hang snatch + 2 snatch4 setsEnd at same weight as last week or heavier MetconFor time buy in: 500m run Then, 3 rounds10 Power snatch 115/7515 box jump 24/2012 V-ups Cash out:…

2021 04 22

Workout of the Day – Thursday April 22nd

By: EVF Performance 0

Warm up2 rounds10 PVC good mornings10 PVC kang squats10 glute bridges10 plank toe touches10 superman stretches10 tuck jumps StrengthDeadlift6x3Try to end heavier than last week Conditioning12min AMRAP10 Front squat 125/8015 box jumps 24/2015 abmat situps10 Power cleans 125/80 EVF360 A) 10 min AMRAP15 toes to bar30 box jump45 double unders…

2021 04 21

Workout of the Day – Wednesday April 21st

By: EVF Performance 0

Warm up2 rounds7 PVC power clean15 situps7 PVC strict press20 mountain climbers:30 handstand hold10 PVC pass thus StrengthPower clean6x3Across at 75% of last week’s heavy Conditioning4 rounds100m run10 KB Single arm OH Lunges (5 per arm) 53/358 strict HSPU70 Double unders10 Alt KB snatches 53/35 EVF360 A) 4 rounds, 45/15Plank…

2021 04 20

Workout of the Day – Tuesday April 20th

By: EVF Performance 0

Warm up2 rounds10 PVC back squat30sec hollow rocks15 PVC good mornings8 push ups20 alt. Groiners10 PVC pass thrus StrengthBack squat6x3Ascending to 80% of 1RM Conditioning5 rounds (20min cap)12 ring rows10 STOH 135/855 OHS 135/85 EVF360 A) 4 rounds30 sec hollow rock20 DB RDLs10 push ups10 pull ups B) 15min AMRAP3-6-9-12-15-18-21-24……Dips…

2021 04 19

Workout of the Day – Monday April 19th

By: EVF Performance 0

Warm up8 minutes:30 Handstand hold5 burpees10 jump squats5 push ups10 KBS150m row StrengthSplit jerk (from rack)2x24x1Ascend to no more than 85% Metcon8min AMRAP5 hang cleans 185/1257 MedBall box jumps (20/14 ball, 24/20 box)Rest 2 min6min AMRAP15 Wallballs (20# to 10’/ 14# to 9’)6 C2B pull ups EVF 360 A) 10…

2021 04 18

Workout of the Day – Sunday April 18th

By: EVF Performance 0

Warm up2 rounds20 shoulder taps5 push ups20 sit ups10 jump squats30 mountain climbers10 empty barbell strict press StrengthBench press4×5End heavier than last week Metcon"Christine"3 Rounds for Time500 meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24/20) EVF 360 A) 15 min AMRAP16 pull ups or ring rows12 DB floor press20 squat thrusts…

2021 04 17

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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