EVF Performance | Blog

Workout of the day – Thursday June 1st 2023

Warm up 3 rounds or 7 min: 5 Russian Baby Makers 10 Hawaiian Squats (can hold rig as support) 5 hang power clean and jerks (empty BB) 5 burpees Clean + Split Jerk Every 90 sec for 10 rounds: 1 clean + split jerk 75%, 80%, 85%x6, 75%, 70% Conditioning…

2023 05 31

Workout of the day – Wednesday May 31st 2023

By: EVF Performance 0

Warm up 12-8-4 reps of (warm-up pace): ring rows dumbbell push presses burpees Endurance For Time: 30/25 cal row -- then 30-20-10 reps of: Alternating single arm DB hang clean & jerks 50/35 lbs Alternating single leg V-ups -- then, 400m run -- then, 21-15-9 reps of: Alternating single arm…

2023 05 30

Workout of the day – Tuesday May 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 1 min machine of choice 8/leg lunges with torso twist 8 KB halo each way 8 single leg V-ups per side Accessory strength 16 min alternating EMOM: 10 strict hanging knee raises (weight optional) 20 handstand shoulder taps / feet elevated plank shoulder taps 4 Turkish…

2023 05 29

Workout of the day – Monday May 29th 2023

By: EVF Performance 0

Warm up 3 rounds: 50 jumping jacks 5 yoga pushups 10 kip swings Murph For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout…

2023 05 28

Workout of the day – Sunday May 28th 2023

By: EVF Performance 0

Warm up 2 rounds or 7 min 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 5/side KB windmills Front Squat Waves 3 at 80%, 2 at 85%, 1 at 90%, 3 at 85%, 2 at 90%, 1 at 95% Conditioning Tabata row for calories --…

2023 05 27

Workout of the day – Saturday May 27th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, on partner working at a time: Buy-in: 5,000m/4,000m row Then, 10 rounds of: 8 single DB overhead squats 50/35 lbs 4 burpee box jumps 24/20 in 2 wall walks Note: Each partner performs a full round before switching Time cap:…

2023 05 26

Workout of the day – Friday May 26th 2023

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 5 inch worms 20 sec handstand hold 5 no pushup burpees Push - Pull Bench: 4x2 at 90-92.5%, then one set of max reps at 82.5% (goal = 5-6 reps) Pullups: Find max weight for a single weighted pullup Conditioning 16 min…

2023 05 25

Workout of the day – Thursday May 25th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating single KB overhead lunge steps 10 groiners 10 BB push presses (empty BB) Clean + Split Jerk E2MOM for 14 min: 2 cleans + 2 split jerks 75%, 80%x5, 65% Note: follow the percentage for the 7 sets, these are 5% heavier than…

2023 05 24

Workout of the day – Wednesday May 24th 2023

By: EVF Performance 0

Warm up 3 rounds or 6 min 4 snow angels 4 per side thoracic cage extensions 4 per leg single leg KB RDL 4 burpee kettlebell swings Endurance On on continuous running clock: -- From 0:00 to 13:00, perform for time: 40 Ab-mat situps 30 American KBS 24/16 kg 20…

2023 05 23

Workout of the day – Tuesday May 23rd 2023

By: EVF Performance 0

Warm up 3 rounds or 6 min 50 ft. bear crawl 50 ft. per leg, single leg broad jumps 8/side single arm KBS Deadlift 4x6 at 65% Conditioning 9 min AMRAP: 9 toes-to-bars 6 deadlifts 115/80 lbs 3 snatches 115/80 lbs Goal: 7+ rounds EVF360 Part A Every 2 min…

2023 05 22

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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