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Saturday, February 1st Crossfit Workout of the Day – Cycle 1, Day 23

Partner WOD “Mamba” For time 24 rounds of 5 thrusters (115/80) 8 front rack reverse lunges (115/80) 9 KBS (53/35) Then, 48 devil presses (24 each) (50/35) Partners will alternate rounds, then split the devil press however they choose. Today's workout is dedicated to the memory of Kobe Bryant. Kobe…

2020 01 31

Friday, January 31st Crossfit Workout of the Day – Cycle 1, Day 22

By: EVF Performance 0

Warm Up 3 rounds: 10 glute bridges 10 dead bugs 5 bootstrappers 10 Russian KBS Strength/Skill 6 rounds: 3 deadlifts @ 85% of max :30 max reps toes to bar Rest 2:00 between rounds Conditioning For time 100 double unders 35 ring dips 30 DB snatches (50/35) 25 wall balls…

2020 01 30

Thursday, January 30th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete 3 rounds: 25 burpee box jumps 250m row 25 DB front squats (50/35) 15/12 calorie bike or ski 25 pull ups/ring rows 250m row 25 KBS (53/35) 15/12 calorie bike or ski

2020 01 29

Wednesday, January 29th Crossfit Workout of the Day – Cycle 1, Day 21

By: EVF Performance 0

Warm Up 7 minutes: 10 KB sumo deadlifts 5 tall muscle cleans 10 barbell front squats 5 muscle cleans 10 alternating groiners 5 tall cleans Strength Clean & push jerk 10x1 Increase weight each set. Conditioning For time 27 deadlifts (155/105) 9 shoulder to overhead (155/105) 21 deadlifts 7 shoulder…

2020 01 28

Tuesday, January 28th Crossfit Workout of the Day – Cycle 1, Day 20

By: EVF Performance 0

Warm Up 2 rounds: 5 pass thrus 5 dislocates 10 jump squats 10 good mornings 5 barbell hang snatch high pulls 5 barbell hang muscle snatches Strength 10 minute EMOM Snatch pull + high-hang snatch Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: High-hang snatch x…

2020 01 27

Monday, January 27th Crossfit Workout of the Day – Cycle 1, Day 19

By: EVF Performance 0

Warm Up 7 minutes: 5 bootstrappers 10 banded side steps 5 box jumps 10 kang squats 10 walking lunges Strength Back squat (deload) 55%x5 65%x5 75%x5 Conditioning 4 rounds for time @ 135/95 8 power cleans 7 front squats 6 squat cleans 15 pull ups *Any time you break the…

2020 01 26

Sunday, January 26th Crossfit Workout of the Day – Cycle 1, Day 18

By: EVF Performance 0

Warm Up 2 rounds: 10 calorie ski 10 barbell bent over rows 5 inchworms to push up 10 band pull aparts 10 PVC overhead squats Strength Bench press 1RM Conditioning “Jumping Nancy” 5 rounds for time 30 double unders 15 overhead squats (95/65)

2020 01 25

Saturday, January 25th Crossfit Workout of the Day – Cycle 1, Day 17

By: EVF Performance 0

In teams of two: On a 32-minute clock, both for time… In 16:00 - 40 snatches (155/105) 100 single-arm DB overhead lunges (50/35) 20 ring muscle ups or 40 ring dips At 16:00 - 20 ring muscle ups or 40 ring dips 100 single-arm DB overhead lunges 40 snatches

2020 01 24

Friday, January 24th Crossfit Workout of the Day – Cycle 1, Day 16

By: EVF Performance 0

Warm Up 3 rounds: 10 glute bridges 10 birddogs 10 good mornings 5 broad jumps Strength 6 rounds: 4 deadlifts @ 80% of max :30 max reps toes to bar Rest 1:00 between rounds Conditioning 15 minute AMRAP 3-6-9-12... Thruster (95/65) Box jump (24/20) Push up

2020 01 23

Thursday, January 23rd EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 15 rounds of 5 DB thrusters (50/35) 3 double DB clean & jerks (50/35) 1 devil press (50/35) Rest 2:00 15 rounds of 5 KBS (70/53) 3 burpee pull ups 1 wall walk (or 5 push ups)

2020 01 22

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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