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Workout of the day – Sunday January 7th 2024

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Bulgarian split squats 3x10 per leg Accessory lift: 3x15 sec per side Copenhagen plank Gymnastics conditioning For time: 50 pullups 100 double unders 35 chest to bar pullups 100 double unders…

2024 01 06

Workout of the day – Saturday January 6th 2024

By: EVF Performance 0

9am Crossfit total 10am Community WOD (EVF360 & Crossfit) In teams of 2, 40 rounds for time: 1 wall walk 2 power snatches (BB: 95/65 lbs, DB: 2x35/25 lbs) 4 overhead lunges (BB: 95/65 lbs, DB: 2x35/25 lbs) Partners alternate full rounds Time cap: 32 min Olympic lifting Warm-up drills…

2024 01 05

Workout of the day – Friday January 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 Kettlebell Swings 10 plate ground to overheads 10 walking lunges DELOAD - Aerobic capacity Every 2 min for 4 rounds, alternating between: 25/20 cal ski 12 shuttle runs (1 shuttle run = 25 ft. out and back) 25/12 cal row 25 burpees to plate **…

2024 01 04

Workout of the day – Thursday January 4th 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side fire hydrants 5 bootstrap squats 200m row Back squat DELOAD - 3x5 at 40% Intervals 16 intervals of 30 sec work, 30 sec rest, rotating through: Max cal row Max plate ground to overheads 35/25 lbs Max box jumps 24/20 in Max alternating single DB…

2024 01 03

Workout of the day – Wednesday January 3rd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 single arm KB upright rows per side 5 yoga pushups 1 wall walk 10 single leg single unders per leg Skills - pistols Cross-over jump rope or double under cross-overs Endurance 3 rounds for time: 600m/480m row 40 ft. per side single DB Farmer's carry…

2024 01 02

Workout of the day – Tuesday January 2nd 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side banded lateral monster walks 10 empty BB good mornings 5/side cossack squats 10 double DB push presses Deadlift & press DELOAD - 3 sets of 5 shoulder presses and 5 deadlifts First set at 40%, second set at 50%, third set at 60% (based on…

2024 01 01

Workout of the day – Monday January 1st 2024

By: EVF Performance 0

Warm up 2 rounds: 10 alternating groiners 10 alternating plank extensions 10 empty BB good mornings Then, 2 rounds with increasing load of: 3 hang power cleans above the knee 3 hang power cleans below the knee 3 power cleans Clean 12 min to find a heavy 3 rep of…

2023 12 31

Workout of the day – Sunday December 31st 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Bulgarian split squats 5x8 per leg (same or heavier than week 2) Accessory lift: 3x8 per leg KB single leg psoas raises par side Gymnastics conditioning 12 min AMRAP: 8 handstand…

2023 12 30

Workout of the day – Saturday December 30th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min AMReps, teams of 2, one partner working at a time: 30 hang squat cleans (BB: 95/65 lbs - DBs: 2x40/25 lbs) 40 wall balls 20/14 lbs 50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs) 60 wall balls 20/14…

2023 12 29

Workout of the day – Friday December 29th 2023

By: EVF Performance 0

Warm up 6 min to perform 2-3 rounds: 10 KB deadlifts 5/arm single arm KBS 5/arm single KB push presses 3/arm KB snatches Snatch Part A - Muscle snatches + snatch drops: 3x(3+3) Part B - For load and quality, build on weight throughout the 6 sets: 2 sets of…

2023 12 28

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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