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Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Strength & Gymnastics Every 3 min for 6 rounds: 5 tempo deadlifts 3131 20 lying hollow banded PVC pull down Note: Start the deadlift at around 60%, and build so long…

2022 04 28

Workout of the day – Thursday April 28th

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman lunges 10 broad jumps landing in bottom of squat 5/side KB windmills 5/side single KB front squats Time cap: 7 min Strength Every 90 sec for 10 rounds: 1 high hang power clean + 1 low hang power clean + 1 power clean Keep…

2022 04 27

Workout of the day – Wednesday April 27th

By: EVF Performance 0

Warm up 3 rounds: 10 KB deadlifts 5/arm single arm KBS 5/arm single KB push presses 3/arm KB snatches Endurance Every 6 min for 6 rounds, alternating between A and B: Part A: 500m/400m row 20 KB snatches 24/16 kg 20 box jumps 24/20 Part B: 400m run 10 DB…

2022 04 26

Workout of the day – Tuesday April 26th

By: EVF Performance 0

Warm up Row/ski 500m/400m or bike 1,000m/800m, then 2 rounds: 8 alternating bird dogs 8/arm single arm KBS Gymnastics 12 min alternating EMOM, alternating with a partner: 1 min handstand walk practice with partner's assistance Beginners: box pike walk - https://www.youtube.com/watch?v=1oRy5caooOo Intermediate: with the assistance of a partner holding legs/feet…

2022 04 25

Workout of the day – Monday April 25th

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 alternating DB snatches Midline / Press Every 3 min for 5 rounds, for weight and quality: 10 push presses 20 alternating double KB front rack march steps General Physical Preparedness Every 4 min for 3 rounds:…

2022 04 24

Workout of the day – Sunday April 24th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 20 alternating single leg glute bridges 15 double DB deadlifts 10 wall facing squats Strength Alternate between A and B, working both legs/arms before switching: A - 5x8 per leg front rack barbell box step ups B - 5x10 per arm single DB high…

2022 04 23

Workout of the day – Saturday April 23rd

By: EVF Performance 0

Community WOD Team of 3, 26 min AMRAP: Partner 1 (time keeper): 400m run Partner 2: AMRAP rounds of "Cindy" Partner 3: 250/200m row buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in Olympic lifting Warm-up: 3 rounds with an empy BB: 3 snatch high…

2022 04 22

Workout of the day – Friday April 22nd

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 halos (5 each way) 10/side single arm KB suitcase DL 10/side single arm KBS Time cap: 5 min Strength & Gymnastics 20 min to perform 5 sets of each: A - 12 offset overhead alternating barbell rear lunges B - 10…

2022 04 21

Workout of the day – Thursday April 21st

By: EVF Performance 0

Warm up 3 rounds: 5 per arm thoracic rotations in squat 5 hang clean & jerks with an empty barbell 5 pause front squats with an empty barbell Strength 15 min EMOM: 1 clean and jerk Build up on weight throughout and focus on good mechanics, do not exceed 80%…

2022 04 20

Workout of the day – Wednesday April 20th

By: EVF Performance 0

Warm up 5 min AMRAP: 6 spiderman lunges 10 jump squats 6 pull-ups or ring rows Endurance Every 4 min for 8 rounds, each round for time: 200m run 10 alternating single DB hang clean & jerks 50/35 lbs 10 alternating DB goblet hold reverse lunges 50/35 lbs 10 burpees…

2022 04 19

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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