EVF Performance | Blog

Workout of the day – Friday June 16th 2023

Warm up 3 rounds (7 min cap) 10 cal machine (ski/row/bike) 10 wall facing squats 10 Russian KBS (med to heavy) Clean pulls & Anderson front squats Clean pulls: 4x3 at 100% of clean 1RM Anderson front squats: 4x3 at 75% of 1RM clean Intervals 4 rounds of 3 min…

2023 06 15

Workout of the day – Thursday June 15th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 single KBS per arm 5 single KB thrusters per side 5 single KB sotts presses per arm Snatch balance Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds: 3 snatch balances at 90% of 1RM snatch Conditioning 15 min alternating…

2023 06 14

Workout of the day – Wednesday June 14th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 band pull aparts 8 alternating single arm DB hang C&J 6 cal ski 4 DB snatches Endurance 40 min to get as far as you can on 20-18-16-14-12-10-8-6-4-2 reps of: Cal row Alternating Dumbbell Snatch 50/35 lbs Box jumps over 24/20 in Ab-mat sit-ups American…

2023 06 13

Workout of the day – Tuesday June 13th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 8 alternating high box step ups 30/24 in 8 empty BB front rack lunge steps 4 inch worms Gymnastics drills 8 min alternating EMOM: 8-12 practice of box blocked toes-to-bars 10 supermen holding a PVC overhead Back squat 3 at 70%, 3 at 80%, Max…

2023 06 12

Workout of the day – Monday June 12th 2023

By: EVF Performance 0

Warm up 3 rounds or 7 min 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls Split jerks from blocks (15 min) 4 at 65%, 4 at 70%, 3 at 72.5%, 3 at 75%, 2 at 85%, 1 at 95%, Conditioning For time: 400m run 21…

2023 06 11

Workout of the day – Sunday June 11th 2023

By: EVF Performance 0

Warm up 3 rounds 10 banded good mornings 10 glute bridges 10 yoga pushups Time cap: 7 min Strength and bodybuilding 20 min to perform the following (break up as you wish): Bench Press 10-8-6-4-2 Single leg RDL 3x8 per side Weighted hanging knee raises 3x8 Conditioning Every 3 min…

2023 06 10

Workout of the day – Saturday June 10th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 25 min partner AMRAP: 100 double unders 100 ft. sandbag carry AHAP 100 American KBS 32/24 kg 1,000m run (2 laps around the block) Note: all movements are split evenly between partners except for the run, both partners run together. Olympic lifting Warm-up: Dynamic Muscle…

2023 06 09

Workout of the day – Friday June 9th 2023

By: EVF Performance 0

Warm up 400m run then, 2 rounds: 10 bent over straight arms banded PVC pull downs 10 alternating single KB front rack box step ups 10 KB goblet squats with press outs Clean pulls & Anderson front squats Clean pulls: 3x5 at 90% of clean 1RM Anderson front squats: 3x5…

2023 06 08

Workout of the day – Thursday June 8th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 elbow rucked band pull aparts 10 band pull aparts 5 KB/DB windmills per side 10 wall facing squats Snatch balance Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds: 5 snatch balances at 80% Conditioning 4 rounds for time: 7…

2023 06 07

Workout of the day – Wednesday June 7th 2023

By: EVF Performance 0

Warm up 2 rounds: 250m row 8/arm KB suitcase deadlifts 8 KB goblet hold sumo-stance good mornings 10 alternating deadbugs Endurance For time: 800m run 9 deadlifts 800m run 15 deadlifts 400m run 21 deadlifts 400m run 27 wall balls 20/14 lbs 200m run 33 wall balls 20/14 lbs 200m…

2023 06 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