EVF Performance | Blog

Wednesday, December 11th Crossfit Workout of the Day

Warm Up 3 rounds: :20 front rack KB hold 10 plank shoulder taps 10 goblet squats 10 pass thrus 5 scap pull ups 10 PVC overhead squats Strength 15 minutes to work up to weight for workout. Conditioning 20 minute AMRAP 5 snatches (165/110) 3 overhead squats 1 strict ring…

2019 12 10

Tuesday, December 10th Crossfit Workout of the Day

By: EVF Performance 0

Want to improve your strict handstand push ups? Don't sleep on the negative handstand push up! This video breaks it down step by step, with or without a deficit. https://www.youtube.com/watch?v=R5wFUdRWh9o Warm Up 2 rounds: Wall walk to :20 wall-facing handstand hold :20 hollow hold (round 1), 10 hollow rocks (round…

2019 12 09

Monday, December 9th Crossfit Workout of the Day

By: EVF Performance 0

If you're limited in your front rack mobility, front squats and cleans will be a bigger challenge for you. Here are three great drills from WODprep to improve your positioning in these lifts. https://www.youtube.com/watch?v=0vcpL626U98 Warm Up 7 minutes: 10 alternating groiners 10 banded glute bridges 10 dead bugs 10 monster…

2019 12 08

Sunday, December 8th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie ski 5 scap pull ups 10 banded presses 5 push ups 10 ring rows Strength Bench press 75%, 5x5 Conditioning Strict Heavy “Fran” 21-15-9 reps of Thruster (135/95) Strict pull ups

2019 12 07

Saturday, December 7th Crossfit Workout of the Day

By: EVF Performance 0

In teams of two… 2 rounds for time 30 synchro DB snatches (50/35) 60 pistols 30 synchro burpees 60 overhead squats (115/80) 30 synchro KBS (53/35) 60 push ups Teams may split reps on pistols, OHS, and push ups however they choose.

2019 12 06

Friday, December 6th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 200m row 10 banded glute bridges 5/5 single-leg KB deadlifts 10 deadbugs 10 push ups Strength 5 sets Deadlift Push press Set 1: 5 reps @ 90% Set 2: 4 reps @ 95% Set 3: 3 reps @ 100% Set 4: 2 reps @ 105% Set…

2019 12 05

Thursday, December 5th EVF 360 Workout of the Day

By: EVF Performance 0

12 minute AMRAP 8 DB push press (50/35) 10 pull ups/ring rows 12 DB deadlifts (50/35) Rest 2:00 12 minute AMRAP 8 DB floor press (40/25) 10 KBS (53/35) 12 DB squat cleans (40/25) Rest 2:00 12 minute AMRAP 8 burpee box jumps 10 calorie row 12 plank rows (35/20)

2019 12 04

Wednesday, December 4th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 walking lunges w/ pass thru 10 goblet squats 5/5 KB Sotts press 5 behind neck snatch push presses 5 alternating groiners 5 scorpions Strength Every 2:00 for 7 sets: Snatch pull + high hang snatch Level 1: Stay very light and work on technique. Level…

2019 12 03

Tuesday, December 3rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: :30 plank 10 ring rows :20 bar hang :10 chin over bar hang 5 inchworms w/ push up :20 hollow hold Gymnastics Level 1: Strict/assisted pull up 5x5+ Level 2: Strict C2B pull up 5x5+ Level 3: Strict muscle up 5x1-3+ Increase reps and/or difficulty from…

2019 12 02

Monday, December 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 50 single unders 10 banded side steps 8 glute bridges 8 dead bugs 5 kang squats :20 top ring dip support hold Strength Front squat 65%x10 70%x8 75%x6 80%x4 Back squat 1 x max reps at heaviest front squat load Conditioning 10 minute AMRAP 5 single-arm…

2019 12 01

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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