EVF Performance | Blog

Workout of the day – Friday December 16th

Warm up 500m/400m row/ski/bike, then Snatch Bergeron warmup Snatch technique 4 min EMOM: 5 snatch high pulls then, 4 min EMOM: 1 snatch high pull + 1 snatch + 1 hang snatch then, 4 min EMOM: 1 snatch Gymnastics 10 min alternating EMOM: 6-8 ring dips into 10 sec of…

2022 12 15

Workout of the day – Thursday December 15th

By: EVF Performance 0

Warm up 2 rounds: 10/leg single leg glute bridges 10 alternating single leg V-ups 10 Russian KBS 5/leg KB single leg Romanian deadlifts (RDL) Deadlift 16 min to perform both A and B: Part A: work up to a heavy deadlift for the day (~90%) while maintaining form. Part B:…

2022 12 14

Workout of the day – Wednesday December 14th

By: EVF Performance 0

Warm up 2 rounds: 20 A-frame toe-touches 10 cal row 5 pullups 5 single DB thrusters or 5 empty BB thrusters Endurance 20 min AMRAP**: 10 chest-to-bar pullups 10 thrusters 75/55 lbs or 10 double DB thrusters 35/25 lbs ** Every 2 min, starting at 0:00, perform 40 double unders.…

2022 12 13

Workout of the day – Tuesday December 13th

By: EVF Performance 0

Warm up 6 min AMRAP 15 Glute bridges 10 Spiderman steps 5 burpees to target Squat and clean Part A - Back squat - 10 min 1 set of 3 back squats at 82.5% 1 set of 3 back squats at 85% 1 set of 3 back squats at 85%…

2022 12 12

Workout of the day – Monday December 12th

By: EVF Performance 0

Warm up 2 rounds: 1 wall walks 10 banded TYI 10 no pushup burpees Shoulder press 17 min to perform: Shoulder press - 7x3**, increasing Work up to a heavy set of 3 for the day - start around 75% of your estimated 1RM and build up. Aim to get…

2022 12 11

Workout of the day – Sunday December 11th

By: EVF Performance 0

Warm up 3 rounds of: 10 squat thrusts (aka no pushup burpees) 10 cossack squats 10 empty barbell front squats 5 jumping good mornings (with or without barbell) Clean technique 4 min EMOM: 3 high paused power cleans (pause 1 sec above knee on the extension) then, 4 min EMOM:…

2022 12 10

Workout of the day – Saturday December 10th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Team of 2, 6 min per station, 2 min rest between, both partners working at the same time, switch as you wish: Station 1: Partner 1 AMRAP: 10 Bench press 155/105 lbs or DB bench presses 50/35 lbs, 10 double KBS 24/16 kg, 10 air…

2022 12 09

Workout of the day – Friday December 9th

By: EVF Performance 0

Warm up 2 rounds: 2 wall walks 5 empty barbell hang snatch high pulls 5 behind the neck snatch grip push presses 10 plate truck drivers Snatch technique 4 min EMOM: 3 high paused power snatches (pause 1 sec above knee on the extension) then, 4 min EMOM: 2 low…

2022 12 08

Workout of the day – Thursday December 8th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 double DB deadlifts Deadlift 16 min to perform both A and B: Part A: work up to a heavy deadlift for the day (~90%) while maintaining form. Part B: 1 set of 5 deadlifts at 72.5% 1…

2022 12 07

Workout of the day – Wednesday December 7th

By: EVF Performance 0

Warm up Dynamic warm-up: 2x bear crawl 2x spiderman crawl Forward crab walk Lateral crab walk Lateral shuffle Butt kick High-knees Endurance 4 stations of 6 min AMRAP, with 3 min rest between (33min total, excluding the last rest interval): Station 1: 12/9 cal Ski, 12 alternating single DB hang…

2022 12 06

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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TRY EVF Performance FREE!

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Experienced CrossFitter