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Warm up 2 rounds 40sec Hollow rocks 10 back squats 30sec hollow rocks 10 strict press 6 tempo push ups (6 count down) 12 single leg v-ups 1st rd PVC Pipe 2nd rd empty barbell Strength Strict press 2 x 4 @ 75% 3x3 @ 80% Conditioning 3 rounds 21…

2020 10 08

Workout of the Day – Thursday October 8th

By: EVF Performance 0

Warm up 2 rounds 6 power snatch 30sec handstand hold 6 squat snatch 30sec hollow rocks 20 crunches 8 sumo deadlift high pull 1st rd PVC Pipe 2nd rd empty barbell Strength 1 clean + 1 hang clean x5 80% across Conditioning 10 min EMOM 1) 4 thrusters (85/125) 2)…

2020 10 07

Workout of the Day – Wednesday October 7th

By: EVF Performance 0

Warm up 2 rounds 8 front squats 20 crunches 8 push press 20 obliques 10 thrusters 15 reverse crunches 8 hang clean 1st rd PVC Pipe 2nd rd empty barbell Strength/skill Pull-up practice: 2 sets max strict pull up (add weight if possible) 2 sets max kipping pull ups 2…

2020 10 06

Workout of the Day – Tuesday October 6th

By: EVF Performance 0

Warm up 2 rounds 30 sec hollow hold 10 deadlifts 15 V-ups 10 strict press 8 tuck jumps 7 burpees 1st rd PVC Pipe 2nd rd empty barbell Strength 1 high hang snatch + 1 hang snatch + 1 snatch x4 No more than 70% Conditioning 21-15-12-9 Deadlifts (115/195) HSPU

2020 10 05

Workout of the Day – Monday October 5th

By: EVF Performance 0

Warm up 2 rounds 10 behind the neck press 15 weighted sit-ups 1 min plank 10 good mornings 10 push ups 1st rd PVC Pipe 2nd rd empty barbell Strength Front Squat 5 x 4 Ascend without sacrificing form Conditioning 12 min AMRAP 7 hang clean (80/110) 14 pull ups…

2020 10 04

Workout of the Day – Sunday October 4th

By: EVF Performance 0

Warm up 2 rounds 10 banded good mornings 15 bootstrappers 20 shoulder taps 15 squats 10 single leg deadlifts Strength Deadlift 4x5 @70% Conditioning "Row Cindy Row" AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 calorie Row

2020 10 03

Workout of the Day – Saturday October 3rd

By: EVF Performance 0

Warm up 7 minutes 5-10-15-20... Squats push ups mountain climbers hollow rocks Conditioning 2 rounds 75 double unders 20 thrusters (80/110) 50 double unders 25 hang power cleans (80/110) 25 double unders 20 box jumps 10 double unders 10 wall balls

2020 10 02

Workout of the Day – Friday October 2nd

By: EVF Performance 0

Warm up 7 push press empty barbell 15 sit-ups 7 push jerks empty barbell 90 sec plank 30 sec bar hang 12 single leg v-ups Strength Power cleans 6 x 3 Ascending to no more than 80% Conditioning 4 rounds 150m row 10 Single arm OH DB lunges (35/50) 8 strict HSPU…

2020 10 01

Workout of the Day – Thursday October 1st

By: EVF Performance 0

Warm up 2 Rounds 30 sec hollow hold 5 burpees 30 sec hollow hold 10 tempo squats (6 counts down) 30 sec hollow hold 10 good mornings Strength Bench press 6 x 3 Ascending to no more than 80% Conditioning 4 rounds 15 wall balls 12 KBS (35/53) 10 pullups…

2020 09 30

Workout of the Day – Wednesday September 30th

By: EVF Performance 0

Warm up 2 Rounds 10 cleans 10 front squats 10 push ups 20 sit-ups 20 bicycle crunches 15 supermans 1st round PVC 2nd round empty barbell Strength 1 hang snatch + 1 snatch x 5 @ 70-80% Conditioning For time Buy in: 150 Double unders 3 rounds 10 ground to…

2020 09 29

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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