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Workout of the day – Monday November 27th 2023

Warm up 2 rounds: 20 plank transitions 10 KB sumo DLHP 10 behind the neck KB good morning Clean & clean pulls Power clean (Touch and Go): 1x5 at 60% 1x4 at 65% 3x3 at 70% Then: clean pulls 3x3 at 90% of 1RM clean Conditioning 5 rounds for max…

2023 11 26

Workout of the day – Sunday November 26th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 halos (5 each way) 10/side single arm KB suitcase DL 10/side single arm KBS Time cap: 5 min Midline strength 4 rounds, for weight: 30 plate Russian twists 10 per side staggered stance barbell good mornings 3x15s/leg alternating single leg hanging…

2023 11 25

Workout of the day – Saturday November 25th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, "choose your own adventure" style: 150 wall balls 120/96 cal row 90 chest-to-bar pullups 60 bear complexes 30 sandbag cleans Time cap: 30 min Bear complex: 1 power clean + 1 front squat + 1 push press + 1…

2023 11 24

Workout of the day – Friday November 24th 2023

By: EVF Performance 0

Warm up 3 rounds per side: 5 single arm DB swings 5 single arm DB hang power snatches 5 single arm DB overhead squats Time cap: 7 min Conditioning - Part 1 For time: 20 alternating single DB devil presses 50/35 lbs 30 box jumps over 24/20 in 40 alternating…

2023 11 23

Workout of the day – Thursday November 23rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 32 min partner AMRAP with buy-in: Buy-in, "Turkey chase": 10 laps around the block (relay-style) Then, in the remaining time, AMRAP for max load lifted: "Turkey prep": 1 Birdie complex "Turkey roast": 30 sec plank hold Note: alternate rounds with partner, but immediately after completing…

2023 11 22

Workout of the day – Wednesday November 22nd 2023

By: EVF Performance 0

No olympic lifting class today Warm up 4 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings 6 plate halos Endurance 10 min alternating EMOM: 45 sec max cal ski 12 American KBS 24/16 kg -- rest 2 min 10 min alternating EMOM: 45…

2023 11 21

Workout of the day – Tuesday November 21st 2023

By: EVF Performance 0

Warm up 2 rounds: 10 hollow rocks 30 double unders 60 sec of sprint on machine of choice Squats 10 rounds of 20 sec max reps, 40 sec rest, alternating between: Odd: Max rep back squats at 40 % Even: Broad jumps for max distance Conditioning For time: 10 deadlifts…

2023 11 20

Workout of the day – Monday November 20th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 20 A-frame toe touches 10 no-push-up burpees 5/side thoracic rotation in quadruped position Press & pullups 15 min alternating EMOM: 5 shoulder presses at 65% 7-10 strict pullups 20 KB Russian twists Conditioning 18 min alternating EMOM: 14/12 cal row 56 double unders (78 single…

2023 11 19

Workout of the day – Sunday November 19th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 cat cows 10 no-push-up burpees 1 wall walk Midline strength 15 min alternating EMOM: 8-10 strict toes-to-bars / hanging knee raises 20 sec per side paloff press hold in squat 12 double KB RDL Conditioning Every 2:30 min for 8 rounds, rotation through (2'10"…

2023 11 18

Workout of the day – Saturday November 18th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 3, for time: Partner 1: Run 400m Partner 2: 1 round of 8 deadlifts, 6 cleans, 4 shoulder-to-overheads, 2 overhead squats Partner 3: 8,000m/6,400m row The goal is to finish the row Partner 1 and 2 are the timekeepers for rotation. Both…

2023 11 17

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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