EVF Performance | Blog

Workout of the day – Friday January 10th

Warm up 2 rounds (6 min max):5/side KB halo5/side KB sotts press5/side KB thrusters5 pushups Olympic lifting Clean and jerks waves (9 sets4 at 60%3 at 65%2 at 70%4 at 65%3 at 70%2 at 75%4 at 70%3 at 75%2 at 80% Conditioning For time, 21-15-9 reps of:Hang clusters 75/55 lbsBurpees…

2025 01 09

Workout of the day – Thursday January 9th

By: EVF Performance 0

Warm up 2 rounds:1 min on machine of choice10 hollow rocks10 alternating bird dogs Tempo deadlift 4x8 at ~50-60% with 3 sec descentAccessory: 3x6 per side Turkish situps Note: perform the accessory lift while "resting" between the deadlift sets Conditioning 12 min AMRAP:6 deadlifts 185/125 lbs8 double KB front rack…

2025 01 08

Workout of the day – Wednesday January 8th

By: EVF Performance 0

Warm up 2 rounds:50 ft. lunges with twists10 single arm KB swings10 supermen50 ft. burpee broad jumps Endurance 35 min alternating EMOM (7 rounds):50 ft. sled push as fast as possible - load: 2x 45 lbs plates12 box jumps 24/20 in12 KB snatches 24/16 kg12 plate V-ups3 sandbag cleans AHAP…

2025 01 07

Workout of the day – Tuesday January 7th

By: EVF Performance 0

Warm up 3 rounds of:5 burpees10 KB goblet hold lunges10 no pushup burpees (aka squat thrusts)5 hanging knee raises Front rack lunges 4x16 at ~60% of 1RM front squat (alternating, 8/leg)Accessory: 3x15 sec per side Copenhagen plank Note: perform the accessory lift while "resting" between the lunges Conditioning Every 3…

2025 01 06

Workout of the day – Monday January 6th

By: EVF Performance 0

Warm up "Baseline warm-up" - one time through:500m row40 air squats30 situps20 pushups10 pullups Pulling-pushing strength 15 min alternating EMOM:8 bent over supinated barbell rows (palms facing forward)8 dumbbell bench presses16 alternating DB curls (8/arm) Conditioning For time, 21-15-9 reps of:Snatches 95/65 lbsDeficit handstand pushups 4/2 in Time cap: 13…

2025 01 05

Workout of the day – Sunday January 5th

By: EVF Performance 0

Warm up 2 rounds:10/leg KB goblet forward lunges20 supinated bent over BB rows (palms up)5 tall split jerks Split jerks 10x2Perform some heavy doubles while maintaining good mechanics Conditioning 4 min AMRAP:7 squat cleans 95/65 lbs20 double unders-- rest 2 min4 min AMRAP:5 squat cleans 115/80 lbs20 double unders-- rest…

2025 01 04

Workout of the day – Saturday January 4th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 25 min partner AMRAP:20 deadlifts [BB: 155/105 lbs, KB: 2x 24/16 kg]25 pullups20/16 cal row25 alternating DB snatches 50/35 lbs Goal: 5 rounds Olympic lifting Part ARetest - 15 min to work to 2 rep max touch and go power snatchPart…

2025 01 03

Workout of the day – Friday January 3rd

By: EVF Performance 0

Warm up 3 rounds:10 bootstrap squats10 glute bridges200m runThen 1 min couch stretch per leg Bulgarian split squats 4 sets of 8 reps per legRest as needed between sets.Begin at aroun 25-30 % of your back squat and build up if possible Conditioning For time:500m row Note: this is a…

2025 01 02

Workout of the day – Thursday January 2nd

By: EVF Performance 0

Warm up 2 rounds:30s ski erg sprints10 kip swings5/side single arm DB thrusters30s row sprint Upper body strength 20 min to perform 5 sets of:10 bench presses5 weighted pullups or strict pullups (or your version of a very challenging set of pullups) Conditioning 12 min ascending AMRAP:3-6-9-12-… reps of:BurpeesPullupsShoulder overheads…

2025 01 01

Workout of the day – Wednesday January 1st

By: EVF Performance 0

Warm upTabata row, ski or bike - 8 rounds of 20 sec work / 10 sec rest-- then, 2 rounds:10 alternating bird dogs5/side high box step ups5 pronated snow angels10 glute bridges 9am class - Community WOD (EVF360 & Crossfit) Every 7 min for 5 rounds:500m/400m row40 double unders3 wall…

2024 12 30

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter