EVF Performance | Blog

Workout of the day – Saturday October 12th

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time:2,000m/1,600m row1,600m run120 single KB thrusters 24/16 kg80 ring dips40 handstand pushups20 wall walks Note: break up the row and run in 4 distance intervals and perform relay style on the run. Time cap:…

2024 10 11

Workout of the day – Friday October 11th

By: EVF Performance 0

Warm up 3 rounds10 plate squat with press out20 alternating single leg V-ups10 alternating box step ups Deadlift 7x2 at 102.5% of your 4RM from week 1 (9/13), or 87.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both. Conditioning 2 rounds for…

2024 10 10

Workout of the day – Thursday October 10th

By: EVF Performance 0

Warm up 6 min AMRAP:3 inch worms3/side single arm KB sotts press3/side single arm KB swings3 yoga push ups Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk2 at 77.5%, 2 at 80%, 1 at 82.5%, 1 at 85%Split jerk2 at 85%, 2 at 87.5%,…

2024 10 09

Workout of the day – Wednesday October 9th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded good mornings2 wall walks or inch worms10 alternating bird-dogs20 hollow rocks Gymnastics skills and strength 12 min alternating EMOM:1 min practice of hollow position pull down with feet on foam roller20 sec per side paloff press hold15 barbell ab rollouts Note: secure the barbells…

2024 10 08

Workout of the day – Tuesday October 8th

By: EVF Performance 0

Warm up 6 min AMRAP:5/ side lateral banded monster walk5 bootstrap squats5 tempo jump squats (3 seconds negative)10 hollow rocks Back squat Back squat 6x4 at 82.5-87.5%Use your most recent 1RM. If you don't know it and tested last week, you can use your 10RM from week 1 and add…

2024 10 07

Workout of the day – Monday October 7th

By: EVF Performance 0

Warm up 6 min rotating through:6 KB straight arm raises to overheads6/side single arm KBS6 each way KB halos in squat6 no pushup burpees Olympic lifting (15 min) Every 90 sec for 3 rounds3 Low hang muscle snatches, 40-50%-- Then every 90 sec for 3 rounds3 Low hang power snatches,…

2024 10 06

Workout of the day – Sunday October 6th

By: EVF Performance 0

Warm up 3 rounds5/leg high box steps ups5 bent over BB row (empty barbell)5 hollow rocks40 high knees Bodybuildling upper body strength 5 supersets:A1. 5 pendlay rowsA2. 5 tempo pull-ups - 5x5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above…

2024 10 05

Workout of the day – Saturday October 5th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time:100/80 cal row100 wall balls 20/14 lbs, 10/9 ft.100 power snatches100 thrusters100 pullups100 thrusters100 power snatches100 wall balls 20/14 lbs, 10/9 ft.100/80 cal row Time cap: 40 min Olympic lifting Part AOverhead squats4x3Part BPower…

2024 10 04

Workout of the day – Friday October 4th

By: EVF Performance 0

Warm up 2-3 rounds:10 alternating bird dogs10 hollow rocks10 alternating cossack squats5 barbell kang squats5 per side single KB suitcase deadlifts Deadlift 4x4 at 90% of your 4RM from week 1 (9/13), or 77.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.…

2024 10 03

Workout of the day – Thursday October 3rd

By: EVF Performance 0

Warm up 2 rounds10 band passthroughs10 band overhead squats10 banded good mornings5/arm windmills (KB or DB)100 ft bear crawl Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk4 at 70%, 4 at 72.5%, 3 at 65%, 3 at 75%Split jerk4 at 72.5%, 4 at 75%,…

2024 10 02

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Blog

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