EVF Performance | Blog

Thursday, Oct. 11 EVF 360 Workout of the Day

Every 9 minutes for 4 rounds... Rounds 1 & 3: 400m run 35 sit ups 30 single-arm DB hang clean & jerks (15/arm) 25 DB burpee step ups Rounds 2 & 4: 500m row 40 double KB deadlifts 35 DB thrusters 30 plate overhead lunges

2018 10 10

Congrats, Nick and Chris!

By: EVF Performance 0

Congrats to EVF Coach Nick To and Row House Manager Chris Catan for placing 97th in the world and 7th in the region in the CrossFit Team Series! Read about Team "Not Fast, Just Furious," their favorite workouts and how they pushed each other to hit their goal of breaking the…

2018 10 10

Wednesday, Oct. 10 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: Wall walk to :20 handstand hold 10 lunges w/ PVC pass thru 5 push ups 5 scorpions 5 Turkish sit ups (each side) Strength Split jerk 4x1 Work to heavy single. Conditioning 4 rounds for time: 500m row 10 hang power snatches (95/65) 10 handstand push…

2018 10 09

Tuesday, Oct. 9 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 8 minutes: 50 single unders 10 squats + :20 squat stretch 10 ring rows 10 hollow rocks 10 banded side steps :20 spiderman stretch/side Strength Back squat (deload) 65%, 3x5 Conditioning 3 rounds for time: 75 double unders 25 KBS (70/53) 15 burpee box jump overs (24/20)

2018 10 08

Monday, Oct. 8 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds 5-10 reps of strict gymnastics weakness* 10/8 calorie row :45 in any static hold** *Level 1: push up, ring row, pull up, toes to bar, box handstand push up Level 2: handstand push up, dip, C2B pull up, pistol Level 3: deficit handstand push up, ring/bar…

2018 10 07

Sunday, October 7th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 5 minutes banded shoulder and hip distraction 2 rounds: 200m run 10 air squats 10 PVC pass thrus 10 walking lunges 5 cat/cow stretches Skill Kipping pull up clinic Hero WOD “Ricky” 20 minute AMRAP 10 pull ups 5 dumbbell deadlifts (80/50) 8 push press (135/95) U.S. Army…

2018 10 06

Saturday, Oct. 6 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD In teams of 2: 4 rounds for time 20 handstand push ups 10 front squats (185/125) 20 single-arm DB hang clean & jerk (50/35) 10 burpee box jumps (30/24) 100 double unders Teams split work however they choose.

2018 10 05

Friday, Oct. 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 step ups 10 KB sumo deadlifts 10 hollow rocks 10 glute bridges 10 good mornings Strength Deadlift 3x5 (increase weight 5-10# from last week) 1 x AMRAP @ 95% of weight used for 3x5 Conditioning 4 minute AMRAP 10 overhead squats (95/65) 10 toes to…

2018 10 04

Thursday, Oct. 4 EVF 360 Workout of the Day

By: EVF Performance 0

4 minute AMRAP (get as far as possible in 4 minutes): 100 double unders/200 singles 5 DB squat clean thrusters 10 burpee pull ups 15 calorie row 20 DB front rack lunges 25 KBS 30 DB snatches 35 wall balls 40 single-arm DB push press (20/arm) Rest 2:00 6 minute…

2018 10 03

Wednesday, Oct. 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie row 10 walking lunges w/ pass thru 5 DB press in split position 5 RDLs 5 muscle cleans Strength Split jerk: 4x2 Increase weight from last week. Conditioning “Gwen” 15-12-9 reps: Unbroken clean & jerks You choose the weight. Touch and go only. Even…

2018 10 02

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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