EVF Performance | Blog

Workout of the day – Thursday September 14th 2023

Warm up 400m run then, 2 rounds of: 20 A-frame toe touches 5 wall facing squats 10 push presses (round 1) / push jerks (round 2) Clean & jerk Work up to a max load on the following complex of: 1 power clean and jerk + 1 hang clean and…

2023 09 13

Workout of the day – Wednesday September 13th 2023

By: EVF Performance 0

Warm up 1 min of dead hang (accumulated), then, 3 rounds of: 10 kipping swings 8 single DB thrusters (4/arm) 6 cal ski/row Skills 10 min toes-to-bars skills and practice - work with your coach on the scaling option for your level of toes to bars Box assisted single leg…

2023 09 12

Workout of the day – Tuesday September 12th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/side fire hydrants 5 bootstrap squats 200m row 5 empty BB behind the neck thrusters Back squat 10 min to work up to a heavy double around 85% -- then: 3 sets of 5 paused back squats at 65% - 3 sec pause After each set…

2023 09 11

Workout of the day – Monday September 11th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side quadruped thoracic rotations 10 nose to wall handstand shoulder taps 5 single arm DB overhead squats per side Press and split jerk Behind the neck snatch grip push presses 3x5 at 60-70% of push press 1RM Then, split jerk: 4 at 60% of C&J…

2023 09 10

Workout of the day – Sunday September 10th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 shoulder external rotations at 90 degrees with plate 5 yoga pushups 5/arm banded biceps curls 5 kicks to handstand Push press 15 min to work up to a heavy push press single for the day Long conditioning 4 rounds for time: 25 pullups 200m run…

2023 09 09

Workout of the day – Saturday September 9th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In team of 2, for time: 50 toes to bars 100 single arm devil complex [1 single DB devil press + 2 single DB overhead lunges] 50/35 lbs 200 wall balls 20/14 lbs 3,000m/2,400m row Time cap: 30 min Olympic lifting Part A 6 min…

2023 09 08

Workout of the day – Friday September 8th 2023

By: EVF Performance 0

Warm up 3 rounds: 8 alternating single arm DB hang clean and jerks 8 single arm DB thrusters (4/arm) 8 groiners Accessory strength 4 rounds for quality: 12 alternating DB bench presses (6 per arm, holding the other DB in the lockout position) 10 barbell ab rollouts 8/leg weighted single…

2023 09 07

Workout of the day – Thursday September 7th 2023

By: EVF Performance 0

Warm up 3 rounds (6 min cap): 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB bent over row Deadlift 5x5 at 50% Intervals Benchmark test 2 - retest: On a continuous running clock: From 0:00 to 3:00: 20 deadlifts 185/135 lbs Max burpee over the…

2023 09 06

Workout of the day – Wednesday September 6th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 PVC pass throughs 5 inchworms 10 cal ski erg 5R/5L KB Turkish situps Endurance Every 9 min for 4 rounds, alternating between A and B, each for time (2 rounds on A, 2 round on B): Part A 500m run 40 single KB shoulder to…

2023 09 05

Workout of the day – Tuesday September 5th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 BB kang squats 10 BB jump squats 5/side windmills w/ KB or DB -- then, take 10 min to warm up to a single clean at around 75% Conditioning Benchmark test 1 - retest: For time: 30 American KBS 24/16 kg 15 squat cleans 135/95…

2023 09 04

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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