EVF Performance | Blog

Workout of the day – Saturday August 5th 2023

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP: Partner 1: AMRAP of 8 thrusters (BB: 135/95 lbs, DBs: 2x50/35 lbs), 40 double unders, 2 sandbag loads to 48/40 in box. Partner 2 (timekeeper): 400m run with 20/14# med ball Olympic lifting Warm-up drills Power position clean Part A Every…

2023 08 04

Workout of the day – Friday August 4th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 20 band pullaparts 50 ft. per side bottom up KB overhead carries 5 yoga pushups Bench press and rotational core strength Bench press: Every 3 min for 5 rounds: 3 reps at 78% Core: 3 sets each side of 6 BB landmine rotations with press…

2023 08 03

Workout of the day – Thursday August 3rd 2023

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10 barbell good mornings 10 alternating plank extensions then, one time through: 10 box jumps 10 strict toes to bars / hanging knee raises Deadlift and broad jumps Deadlift, NO tempo - 5x3 at 77.5% 5 sets of max distance broad…

2023 08 02

Workout of the day – Wednesday August 2nd 2023

By: EVF Performance 0

Warm up 3 rounds: 20 sec row - first round easy, second moderate, third fast 10 bench presses 10 empty bar or light DB power cleans 10 deadlifts ** Increase weight throughout the rounds Endurance (36 min) 3 rounds at each station, 3 min each for max reps, with 1min…

2023 08 01

Workout of the day – Tuesday August 1st 2023

By: EVF Performance 0

Warm up 2 rounds: 10 PVC passthroughs 5/side thoracic extensions 10 A-frame toe-touches 10 cal machine (ski/row/bike) Gymnastics 12 min alternating EMOM Box assisted bar muscle ups with 2-leg or 1-leg jumps OR bar muscle up practice 15 med-ball situps "GHD-style" 15 lying hollow PVC banded pull downs Olympic lifting…

2023 07 31

Workout of the day – Monday July 31st 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 6 empty barbell bent over row 10 band pull aparts 6 empty barbell sumo stance good mornings 6 empty barbell thrusters Front squat NO tempo - take 18 min to work up to a heavy set of 5 front squats for the day. Conditioning 5…

2023 07 30

Workout of the day – Sunday July 30th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with push up 20 plank shoulder taps 5 per arm half kneeling bottom up KB presses Shoulder and push presses Shoulder press: 5x3 at 80% Push press: 5x3 at 80% Long conditioning Every 5 min for 4 rounds, each for time: 400m run…

2023 07 29

Workout of the day – Saturday July 29th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) With a partner, complete for time: 200/160 cal row 150 DB bench presses 50/35 lbs 100 lateral burpees over rower 50 odd object clean and jerks (options: sandbag, double KB, plate, axle bar) One partner working at a time, choose your own adventure style Time…

2023 07 28

Workout of the day – Friday July 28th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 alternating plank extensions 10 scap pushups 5 burpees Bench press and rotational core strength Bench press: Every 3 min for 5 rounds: 3 reps at 75% 4 rounds per side of 50 ft single KB banded carry AHAP (Farmer's style) Barbell cycling…

2023 07 27

Workout of the day – Thursday July 27th 2023

By: EVF Performance 0

Warm up 5 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings Tempo deadlift and broad jumps Deadlifts at tempo 5X31 - 7x2 reps at 72.5% Immediately after each set of deadlifts, perform a max distance attempt in 3 broad jumps (7 attempts total)…

2023 07 26

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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