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Tuesday, February 11th Crossfit Workout of the Day – Cycle 1, Day 32

Warm Up 3 rounds: 5 pass thrus 10 squats (air squat > front squat > OHS) 5 box jumps 5 drop snatches 10 behind neck snatch presses Strength Every :90 for 8 sets: Snatch pull + snatch Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: Snatch…

2020 02 10

Monday, February 10th Crossfit Workout of the Day – Cycle 1, Day 31

By: EVF Performance 0

Warm Up 3 rounds: 10 alternating groiners 8 dead bugs 10 Cossack squats 10 banded side steps Strength Back squat 65%x3 70%x3 75%x3 80%x3 85%x3+ Try to hit more reps at 85% than the last time with this rep scheme. Conditioning 4 rounds for time 15 KBS (53/35) 12 pistols…

2020 02 09

Sunday, February 9th Crossfit Workout of the Day – Cycle 1, Day 30

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie ski 10 band pull aparts 5/5 half-kneeling KBwindmills 5 inchworms 5 shoulder blackburns Strength Bench press 3x6 @ 78%+ If your first set of 6 feels very strong, increase weight for the next two sets. Conditioning Dumbbell “Elizabeth” 21-15-9 reps of DB squat cleans…

2020 02 08

Saturday, February 8th Crossfit Workout of the Day – Cycle 1, Day 29

By: EVF Performance 0

Partner WOD In teams of two… For time 100 wall balls (20/14) 100 toes to bar 100 snatches (95/65) 100 overhead squats (95/65) 100 DB step ups (50/35 - 1 DB)

2020 02 07

Friday, February 7th Crossfit Workout of the Day – Cycle 1, Day 28

By: EVF Performance 0

Warm Up 2 rounds: 5 bootstrappers 10 banded good mornings 10 Cossack squats 10 Samson lunges 10 bird dogs :20 side plank each side Strength/Skill 6 rounds: 2 deadlifts @ 90% :30 max reps kipping muscle ups, chin over bar or C2B pull ups Rest 2:00 between rounds Conditioning 4…

2020 02 06

Thursday, February 6th EVF 360 Workout of the Day

By: EVF Performance 0

Every 4:00 for 3 rounds: 500m row 25 wall balls Rest 1:00 Every 4:00 for 3 rounds: 15 burpee box jump overs 15 DB power cleans (50/35) Rest 1:00 Every 4:00 for 3 rounds: 20/15 calorie ski or bike 25 KBS (53/35)

2020 02 05

Wednesday, February 5th Crossfit Workout of the Day – Cycle 1, Day 27

By: EVF Performance 0

Warm Up Banded front rack stretch x :30/arm Samson stretch x :30/leg Squat stretch x :20 Push up to downward dog x 6 Tabletop thoracic rotations x 5/side 1 round: 5 tall muscle cleans 5 front squats 5 hang power cleans 5 cleans 5 shoulder press 5 push press 5…

2020 02 04

Tuesday, February 4th Crossfit Workout of the Day – Cycle 1, Day 26

By: EVF Performance 0

Warm Up 7 minutes: 10 alternating groiners 5 pass thrus 10 PVC overhead squats 10 KB RDLs 5 snatch grip Sotts press Strength Every 2:00 for 8 sets: Snatch pull + hang snatch Sets 1-3: 75% Sets 4-6: 80% Sets 7-8: 85%+ Conditioning 7 minute AMRAP 2-4-6-8… DB front squats…

2020 02 03

Monday, February 3rd Crossfit Workout of the Day – Cycle 1, Day 25

By: EVF Performance 0

Warm Up 2 rounds: 50 single unders 5 wall squats 5 kang squats 10 banded side steps 5 bootstrappers 10 deadbugs Strength Back squat 60%x5 65%x5 70%x5 75%x5 80%x5+ Conditioning For time 90 double unders 60 KBS (53/35) 30 handstand push ups

2020 02 02

Sunday, February 2nd Crossfit Workout of the Day – Cycle 1, Day 24

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie ski 5 scap push ups 10 dead bugs 10 band pull aparts 10 Cossack squats 8 KB Romanian deadlifts Strength Bench press 70%, 3x5 Conditioning “Cindy on Steroids” 20 minute AMRAP 5 bar muscle ups 10 ring dips 15 single-arm DB overhead squats (50/35)

2020 02 01

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY EVF Performance FREE!

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