EVF Performance | Blog

Workout of the day – Wednesday June 5th 2024

Warm up 3 rounds **: 6 front squats 6 shoulder-to-overhead 6 kipping swings / pullups / chest-to-bar pullups ** Use loads and weights that you want to use for the WOD today Endurance Part A - 2 rounds of 6 min AMRAP with buy-in: Buy-in: 500m run (1 lap around…

2024 06 04

Workout of the day – Tuesday June 4th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 high box steps up 5 inch worms with pushups 5 fire hydrants per side 10 cal machine (row/ski/bike) Deadlift 5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5% Bench press 5 at 75%, 5 at 80%, 4 at 82.5%,…

2024 06 03

Workout of the day – Monday June 3rd 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 KB/DB windmills per side 10 wall facing squats (arms up) Snatch complex 1 snatch high pull + 1 hang snatch + 1 overhead squat + 2 snatches Every 90 sec for 6 rounds (9 min), building. Use your load from 2…

2024 06 02

Workout of the day – Sunday June 2nd 2024

By: EVF Performance 0

Warm up 3 rounds: 6 cal ski 6 front squats with empty BB 12 alternating single led BB RDL Clean Part A - Every 90 sec for 5 rounds: 1 clean pull + 1 clean + 1 front squat + 2 hang cleans Part B - In 10 min, perform…

2024 06 01

Workout of the day – Saturday June 1st 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, split as desired: 3 rounds for time: 10 sandbag to shoulders 20 box jumps 24/20 in 30 burpees 400m run (together) 50 thrusters [BB: 75/55 lbs, DBs: 2x 35/20 lbs] Time cap: 32…

2024 05 31

Workout of the day – Friday May 31st 2024

By: EVF Performance 0

Warm up 4 rounds 10 Goblet Lunges (5/leg) 10 alternating groiners 10 alternating bird dogs Time cap: 7 min Back squat 5 at 75%, 4 at 80%, 3 at 82.5%, 2 at 87.5%, 2 at 90% Conditioning 16 min partner AMRAP: In teams of 2, switching every movement: 7 power…

2024 05 30

Workout of the day – Thursday May 30th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded pullaparts 10 floor slides 5 inch works with pushups 5 per side half kneeling bottom up KB presses Shoulder press 5 at 75%, 4 at 80%, 3 at 82.5%, 2 at 87.5%, 2 at 90% Split jerk From the ground, Every 90 sec…

2024 05 29

Workout of the day – Wednesday May 29th 2024

By: EVF Performance 0

Warm up Every 90 sec for 4 rounds: 10 cossack squats 10 squat thrusts 10 kipping swings / kipping hanging knee raises Endurance For time: 3 rounds of: 15 toes-to-bars 15 wall balls 20/14 lbs 15 KB snatches 24/16 kg -- rest 1 min Then: 2,000m/1,600m row -- rest 1…

2024 05 28

Workout of the day – Tuesday May 28th 2024

By: EVF Performance 0

Warm up 400m run then: 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 alternating single leg BB RDL Deadlift 5 at 75%, 4 at 80%, 3 at 82.5%, 2 at 87.5%, 2 at 90% Bench press 5 at 75%, 4 at 80%, 3 at 82.5%, 2 at 87.5%,…

2024 05 27

Workout of the day – Monday May 27th 2024

By: EVF Performance 0

Warm up 3 rounds: 50 jumping jacks 5 yoga pushups 10 kip swings Murph For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile ** If you have a 20/14 lbs weight vest, wear it! Goal: 40-50 min Time cap: 65 min - must start…

2024 05 26

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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