EVF Performance | Blog

Workout of the day – Friday September 29th 2023

Warm up 5 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 65% 5 at 75% 4 at 85% Intervals 5 rounds of 2 min of work, 1…

2023 09 28

Workout of the day –Thursday September 28th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 PVC passthroughs 5/side thoracic extensions 10 alternating groiners 10 alternating plank extensions Clean & jerk 6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of C&J 1RM) -- 1 min transition Every 2…

2023 09 27

Workout of the day – Wednesday September 27th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/leg high box step ups 30/24 in 5/side KB windmills 5 KB goblet squats with press out 5 single leg glute bridges per side Skills 5 minutes of pistols progressions skil work Single leg box squats (or on med ball) Single leg box step up/down Curtsy…

2023 09 26

Workout of the day – Tuesday September 26th 2023

By: EVF Performance 0

Warm up 3 rounds (7 min max):5 burpees10 cossack squats10 alternating box step ups10 alternating bird dogs Back squat 10 min to work up to a heavy double around 85%-- then:5 sets of 3 paused back squats at 82.5% - 3 sec pauseAfter each set of paused back squat, perform…

2023 09 25

Workout of the day – Monday September 25th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with push up 20 plank shoulder taps 5 shoulder presses in lunge (5 per lunge side) Press and split jerk Behind the neck snatch grip push presses 3x3 at 70-80% of push press 1RM Then, split jerk: 4 at 70% of C&J 1RM,…

2023 09 24

Workout of the day – Sunday September 24th 2023

By: EVF Performance 0

Midline and upper body strength 18 min to complete 4 supersets: 8 Jefferson Deadlifts per side 8 Dumbbell pull overs -- rest as needed between supersets Long conditioning 3 rounds for max reps, 1 min per station, "fight gone bad" style: Wall balls 20/14 lbs Alternating DB snatches 50/35 lbs…

2023 09 23

Workout of the day – Saturday September 23rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, one partner working at a time: Part A: 14 min AMRAP with buy-in: Buy-in: 80/64 cal row Then, AMRAP in the remaining time of: 20 double DB front rack lunges 50/35 lbs 12 double DB snatches 50/35 lbs 4 sandbag to…

2023 09 22

Workout of the day – Friday September 22nd 2023

By: EVF Performance 0

Warm up 2 rounds of: 400m/320m row 5 inch worms 10 deadbugs 10 per side single DB/KB suitcase deadlifts Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 62.5% 5 at 72.5% 4 at 82.5% Intervals 2-2-2-3 intervals: Buy-in: 10 DB bench presses…

2023 09 21

Workout of the day – Thursday September 21st 2023

By: EVF Performance 0

Warm up 3 rounds: 10 DB goblet squats 10 DB hang clean and jerks (5/side) 10 single DB overhead squats (5/side) Clean & jerk 6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of C&J 1RM) -- 1…

2023 09 20

Workout of the day – Wednesday September 20th 2023

By: EVF Performance 0

Warm up 400m run, then: 2 rounds: 10 A-frame toe-touches 10 alternating plank extensions 10 PVC Cuban presses 5 bottom-up KB presses Skills - handstand pushups 5-10 min to work on one or 2 progressions for handstand pushups: Pike pushups with feet on grounds Pike pushups with feet or knees…

2023 09 19

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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