EVF Performance | Blog

Workout of the day – Friday November 1st

Warm up 3 rounds:7/side single arm KBS7 empty BB push presses7 wall facing squats Snatch & Overhead squat Part A - Paused snatches: 3x3, with 2 seconds pause below the knee during the ascent. Reset between each rep. Part B - Snatch Balance - 3x5 increasing, the bar may be…

2024 10 31

Workout of the day – Thursday October 31st

By: EVF Performance 0

Warm up 2 rounds:12 plank transitions12 duck walk steps30 sec/side front rack banded stretch12 KB goblet good mornings Back squat 6x5 at 70% across Bench press Bench Press 10-8-6-4-2Increasing to a challenging weight for the day as the reps go down Conditioning 10 min AMRAP:4 devil presses 50/35 lbs8 double…

2024 10 30

Workout of the day – Wednesday October 30th

By: EVF Performance 0

Warm up 2 rounds:10 Puppy dog active stretch5 prone roller hollow press10 second dead hang5 scap pullups Gymnastics skills and strength 12 min to perform 2-3 rounds of:5-10 Single leg box assisted bar muscle up kip transitions10 banded PVC lat pull downs behind the neck10 hip thrusts with weight10 V-ups…

2024 10 29

Workout of the day – Tuesday October 29th

By: EVF Performance 0

Warm up 7 min to rotate through:6 alternating bird dogs8 hollow rocks10 staggered stance KB goblet hold good mornings (5 per side)12 lateral jumps over the KB Deadlift 6x5 at 70% across Core conditioning Every 8 min for 2 rounds:20 toes to bars30 wall balls 20/14 lbs400m run50 ft. front…

2024 10 28

Workout of the day – Monday October 28th

By: EVF Performance 0

Warm up 2 rounds:5/side dumbbell suitcase deadlift10 alternating single arm dumbbell high pulls5/arm dumbbell Z-presses10 squat thrusts Clean & jerk complex Every 2:30 for 5 rounds:1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerk Conditioning 8 rounds for time:8…

2024 10 27

Workout of the day – Sunday October 27th

By: EVF Performance 0

Warm up 6 min AMRAP:12 alternating plank transitions6 burpees12 American KBS Hero "Manion" 7 rounds for time:400m run29 back squats 135/95 lbs****Note: The barbell comes from the ground. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in…

2024 10 26

Workout of the day – Saturday October 26th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For Time100/80 cal row80 double DB thrusters 50/35 lbs60 burpee box jumps 24/20 in40 double DB box step overs 50/35 lbs, 24/20 in20 bar muscle ups Partition as desired between partners, but follow the movement order.Scaling options: 40 Chest-to-bar pullups with or without band.Time cap:…

2024 10 24

Workout of the day – Friday October 25th

By: EVF Performance 0

Warm up 6 min AMRAP:5 Cuban presses with light plates5/arm single arm dumbbell bentover rows5 burpees5 overhead squats Snatch Take 15 to find a heavy set of 3 snatches touch-n-goAny snatch style and combination of styles is allowed Conditioning For time:21-18-15-12-9 cal row15-12-9-6-3 chest to bar pull-ups15-12-9-6-3 power snatches 95/65…

2024 10 24

Workout of the day – Thursday October 24th

By: EVF Performance 0

Warm up 2 min cardio machine, then:2 min foam rolling on lower back and glutes2 min coach stretch (1 min per leg)then 2 rounds of:5 tempo back squats (light load)10 burpees box steps up Back squat Take 20 min to find a 5RM back squat Bench press Dumbbell bench press4x12…

2024 10 23

Workout of the day – Wednesday October 23rd

By: EVF Performance 0

Warm up 2 rounds10 hollow rocks10 yoga pushups10 kip swings10 band pull-aparts10 cal ski Endurance 3 rounds, rotating every 3 minutes through (36 min total):36/28 cal ski40 box jumps 24/20 in36/28 cal row400m run Olympic lifting Warm Up Activation1 Round3/leg Worlds Greatest Stretch5 Bootstrappers5 PVC Passthroughs5 PVC GoodmorningsClean Movement Prep3…

2024 10 22

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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