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Warm up2 rounds8 Strict press15 sec pull up bar hang20 Good mornings15 situps8 Push press ** First round PVC pipe, 2nd empty barbell StrengthPush Press5x5Across at 70% Metcon15 min AMRAP20 KBS 53/3515 Toes to bar10 KB step ups 24/20 EVF360 A) 4 rounds for time30 hollow rocks10 DB Deadlifts15 situps10…

2021 05 09

Workout of the Day – Sunday May 9th

By: EVF Performance 0

Warm up7 min10 push ups30 sec bar hang10 situps8 burpees StrengthBench press3x53x4End heavier than last week Conditioning3 rounds400m run12 deadlift 185/12516 DB SA OHS 50/35 EVF360 A) 3 rounds7 DB strict press14 plank pull thru14 DB push press21 Weighted situps21 DB squats A) 15m AMRAP2-4-6-8-10-12-14-16-18-20-22-24……….DB SDHPRing rowsSA KBS

2021 05 08

Workout of the Day – Saturday May 8th

By: EVF Performance 0

Warm up2 rounds20 PVC thrusters30 sec Hollow Hold10 push ups50 single unders MetconIn Teams of 2 2 rounds for time30 HSPU *60 Plate Sit ups (45/25) **200 double unders *30 GTOH 95/65 **200 double unders *15 Burpees ** *Partners split any way** Synchro Partners can occupy the same box if…

2021 05 07

Workout of the Day – Friday May 7th

By: EVF Performance 0

Warm up2 rounds30sec pull up bar hang10 PVC dislocates10 PVC Sotts press10 PVC Snatch balance10 PVC v-ups1 min HS hold StrengthHang squat snatch5x2 Ascend to 80% Then, 5min EMOM: 1 hang squat snatch @ 80% Metcon15 min AMRAP7 burpees7 thrusters 115/757 chest to bar pull ups7 Snatches 115/757 toes to…

2021 05 06

Workout of the Day – Thursday May 6th

By: EVF Performance 0

Warm upCoach’s choice StrengthDeadlift4x5Try to match last weeks last set Metcon21-15-9Hang clean 135/95HSPUAfter each round run 400m EVF360 A) For time (45min cap)200 Double unders60 Goblet squats60 sit ups60 box jumps60 DB thruster60 push ups**** Every 3 min: 4 burpees OutdoorA) For time (45min cap)600m run60 Goblet squats60 sit ups60…

2021 05 05

Workout of the Day – Wednesday May 5th

By: EVF Performance 0

Warm up2 rounds10 PVC front squat20sec hollow hold10 PVC dislocates20 jumping lunges40sec plank Strength2 clean pull + 1 hang power clean + 1 clean x 5 Metcon10 RFT4 Ground to OH 155/10512 wall balls 20/14 EVF360 A) 3 rounds10 DB Power clean10 DB front squat15 DB push press15 DB RDL20…

2021 05 04

Workout of the Day – Tuesday May 4th

By: EVF Performance 0

Warm up2 rounds10 goblet squats10 goblet good mornings10 push ups20 hollow rocks50 single unders StrengthPause Back squat5x5At 75% of 1RM, 3 sec pause in bottom. Metcon4 rounds250m row40 Double unders10 SA DB squat snatch (50/35) EVF360 A) 3 rounds16 DB clean and jerk15 v-ups16 DB front squats15 v-ups16 DB push…

2021 05 03

Workout of the Day – Monday May 3rd

By: EVF Performance 0

Warm up7 minutes:30 handstand hold10 PVC Passthus8 push ups10 situps10 squat jumps10 scap pullups StrengthSplit Jerk3x23x1Ascend to a single at 90% of 1RM MetconFor Time10 OHS 135/9510 box jumps 24/2010 DB thrusters 50/3510 power cleans 135/9510 Toes to bar10 burpee pull ups10 toes to bar10 power cleans 135/9510 DB thrusters…

2021 05 02

Workout of the Day – Sunday May 2nd

By: EVF Performance 0

Warm up2 rounds30sec plank5 burpees15 situps10 squats8 DB strict press10 push ups StrengthBench press5x4End at same weight as last week Conditioning10 min EMOMAt 80% of your 1rm Jerk 3 deadlifts + 1 clean + 1 hang clean + 1 jerk EVF360 A) 4 rounds, 45/15DB hang cleanDB floor pressDB plank…

2021 05 01

Workout of the Day – Saturday May 1st

By: EVF Performance 0

Warm up2 rounds20 PVC thrusters30 sec Hollow Hold10 push ups50 single unders Metcon2 rounds (35min cap)120 Double unders (split any way)50 hand release push ups200m run together40 hang clean 125/85200m run together30 thrusters 125/85120 Double unders40 pull ups Split reps any way.**Partners can occupy the same box if they are…

2021 04 30

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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