EVF Performance | Blog

Workout of the day – Sunday July 16th 2023

Warm up 2 rounds: 10 pronated snow angels (laying on your stomach) 10 supermen 5/side KB windmills 5/side single KB sotts presses Shoulder and push presses Shoulder press: 3x5 at 70% Push press: 3x5 at 70% Long conditioning "Divya" This WOD if for our coach Divya who is moving to…

2023 07 15

Workout of the day – Saturday July 15th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, on partner working at a time, split as desired: 100 ab-mat situps 90/72 cal row 80 box jumps 24/20 in 70/56 cal row 60 toes to bars 50/40 cal row 40 sandbag lunges AHAP 30/24 cal row 20 bar…

2023 07 14

Workout of the day – Friday July 14th 2023

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then, 2 rounds of: 6/6 archer ring row 2 wall walks 6 per side half kneeling bottom up KB presses Bench press and rotational core strength Benchmark test 3 Bench press: 18 min to work up to a heavy set of 3…

2023 07 13

Workout of the day – Thursday July 13th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 cat cows 5 per side staggered stance KB goblet hold good mornings 5 per side bent over single KB row 10 jumping lunges Tempo deadlift and broad jumps Deadlifts at tempo 53X1 - 5-4-3-2-1 reps, starting around 60% and building 5 sets of max distance…

2023 07 12

Workout of the day – Wednesday July 12th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10 single DB snatches 10 alternating plank extensions 5 double DB snatches Endurance Every 2 min for 36 min (3 rounds), alternating between: Max cal row 6 devil presses 50/35 lbs Max cal ski 10 double DB box steps over 24/20…

2023 07 11

Workout of the day – Tuesday July 11th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 PVC Cuban presses 10 ring rows Gymnastics 12 alternating EMOM 20 PVC straight arm banded pull downs 6 skin the cats OR [4 strict toes to bar + 4 ring rows] 20 kipping swings, holding an ab-mat between the knees or…

2023 07 10

Workout of the day – Monday July 10th 2023

By: EVF Performance 0

Warm up 2-3 rounds (7 min cap) 5/side fire hydrants 5 Russian baby makers 200m row 5 empty BB hang squat cleans Strength Tempo front squat with tempo 33X1: 5x5 at 60% Single leg barbell RDL: 3x12 per leg Conditioning Benchmark test 1 For time: 30 American KBS 24/16 kg…

2023 07 09

Workout of the day – Sunday July 9th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 scap pushups 50 ft. per side single arm overhead KB bottom up carry 5 per side single arm ring rows 5 KB halo each way Lynne (20 min cap) 5 rounds for max reps: Max rep bench press at bodyweight Max rep pull-ups Rest as…

2023 07 08

Workout of the day – Saturday July 8th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP, teams of 2, one partner working at a time, split as desired: 100 double DB box steps over 50/35 lbs, 24/20 in 75 handstand pushups 50 single DB devil presses 50/35 lbs 100 single DB box step ups 50/35 lbs, 24/20…

2023 07 07

Workout of the day – Friday July 7th 2023

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 alternating Hawaiian squats 5 hang power cleans 5 front squats Note: hold a rig on the Hawaiian squat to reach depth. add light weights on the bar throughout the rounds Clean complex EMOM 12 min EMOM: 1 clean pull +…

2023 07 06

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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