EVF Performance | Blog

Workout of the day – Wednesday June 21st 2023

Warm up 3 rounds or 6 min: 5 PVC Cuban presses 5/side thoracic extensions 20 alternating A-frame toe touches 10 Russian KBS Endurance 3 rounds for time: 400m run 30 American KBS 32/24 kg 20 wall facing strict handstand push-ups 10 muscle ups Time cap: 32 min Note: This workout…

2023 06 20

Workout of the day – Tuesday June 20th 2023

By: EVF Performance 0

Warm up & gymnastics drills 9 min alternating EMOM 15 glute bridges 8-10 kipping straight leg raises 12-15 supermen with PVC pipe in hand Back squat 5 at 75%, 3 at 85%, Max effort at 95%, rest 3min, Max effort at 95% Note: use 90% of your estimated 1RM as…

2023 06 19

Workout of the day – Monday June 19th 2023

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 single DB front raises (one hand on each bell) 6 per side single arm DB bent over row 6 broad jumps Split jerks from blocks 3 at 72.5%, 3 at 75%, 2 at 85%, 2 at 87.5%, 1 at 92.5%,…

2023 06 18

Workout of the day – Sunday June 18th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 wall slides 5 hollow rocks 10 band pull aparts 10 alternating single DB cleans Strength and bodybuilding A - Bent over barbell row 4x8, increasing but maintaining form B - Barbell ab rollouts 4x8 C - Barbell curls 3x20 45/35 lbs Conditioning 4 rounds for…

2023 06 17

Workout of the day – Saturday June 17th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 3, 27 min partner AMRAP: P1 (timekeeper): 3 sandbag to shoulders, 5 double DB box step ups 50/35 lbs / 24/20 in, 7 double DB thrusters 50/35 lbs P2: Row for distance P3: rest Olympic lifting Hang clean + Front squat - 3…

2023 06 16

Workout of the day – Friday June 16th 2023

By: EVF Performance 0

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

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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