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Friday, Feb. 2 CrossFit Workout of the Day

Warm up 500m row/400m run/400m ski 3 rounds: 5 snatch grip RDLs 5 snatch high pulls 5 muscle snatch + OHS 5 power snatch 5 snatch Strength/Skill Snatch + overhead squat: 5 x (2+1) Work up each set - try to end heavier than the previous week. Conditioning For time…

2018 02 01

Thursday, Feb. 1 Workout of the Day

By: EVF Performance 0

12 minute AMRAP 80 air squats 40 KBS 20 pull ups/ring rows 40 air squats 20 KBS 10 pull ups Rest 2 minutes 12 minute AMRAP 100 double unders/200 singles 50 wall balls 25 box jumps 50 double unders/100 singles 25 wall balls 12 box jumps Rest 2 minutes 12…

2018 01 31

Wednesday, Jan. 31 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 good mornings 10 lunge w/ PVC pass thru 5 strict pull ups :30 handstand hold Strength/Skill Every 2 minutes for 10 minutes: 6 deadlifts (275/185)* 10 handstand push ups** *If 275/185 is more than 75% of your 1RM, use 75%. **Add a deficit or parallettes…

2018 01 30

Tuesday, Jan. 30 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 50 single unders 10 air squats 5/5 single-leg deadlifts w/ KB 10 pass thrus Strength/Skill Clean & jerk: 5x3 70-75% or moderate weight across Conditioning 8 minute AMRAP: 27 double unders 21 wall balls (20/14) 15 toes to bar 9 pistols

2018 01 29

Monday, Jan. 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 6 minutes: 10 banded side steps 10 overhead squats 10 groiners 10 supermans Strength Back squat 1x10 @ 65% +5-10# 1x10 @ 65% +15-20# 1x10 @ 65% +25-30# Conditioning For time 15-12-9 reps of: Overhead squat (135/95) KBS (70/53)

2018 01 28

Sunday, Jan. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 1 minute rowing legs only 1 minute rowing arms only 1 minute rowing Then, 2 rounds: 5 squat stretches 10 good mornings 10 pass thrus WOD ℅ CrossFit.com For time: 1k row 50 DB snatches (40/25) 750m row 35 DB snatches (40/25) 500m row 20 DB snatches (40/25)

2018 01 27

Saturday, Jan. 27 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2, for time: 400m run, together 80 deadlifts (155/105) 21 bar muscle ups 21 bar-facing burpees 60 thrusters (95/65) 15 bar muscle ups 15 bar-facing burpees 40 power snatches (75/55) 9 bar muscle ups 9 bar-facing burpees 400m run, together Sub for bar muscle ups: 42 pull…

2018 01 26

Friday, Jan. 26 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 3 rounds: 10 pass thrus 10 overhead squats 5 snatch balance 5 Sotts press Strength/Skill Power snatch + snatch: 5 x (1+1) Work up each set - try to end heavier than the previous week. Conditioning For time, 27-21-15-9 reps of: Calorie row Power clean (115/75)

2018 01 25

Thursday, Jan. 25 Workout of the Day

By: EVF Performance 0

Complete for time: 21-15-9 reps of DB snatch Lateral burpees over dumbbell 50 double unders/100 single unders 9-7-5 reps of Wall walks KB goblet squat cleans 50 double unders/100 single unders 21-15-9 reps of Strict shoulder press DB deadlifts 50 double unders/100 singles 9-7-5 reps of Manmakers Ski or bike…

2018 01 24

Wednesday, Jan. 24 CrossFit Workout of the Day

By: EVF Performance 0

Warm up 7 minutes: 50 single unders 10 banded good mornings 5 burpee broad jumps 5 strict pull ups Strength/Skill 10-minute EMOM: Minute 1 - 8 deadlifts (225/155)* Minute 2 - 20 double unders + 5 burpee box jumps *If 225/155 is more than 65% of your 1RM, use 65%.…

2018 01 23

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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