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Warm up 3 rounds: 10 A-frame toe touches 5 empty barbell hang clusters 5 PVC cuban presses Time cap: 7 min Gymnastics 2 rounds of 2 min per station (12 min total): Ring muscle up practice OR band assisted ring muscle up transitions 1 set of 10-15 isolated barbell rows…

2022 04 18

Workout of the day – Monday April 18th

By: EVF Performance 0

Warm up 1 min pigeon stretch per side, then: 2 rounds: 2 wall walks 4 yoga pushups 6 cal ski 8 ring rows Bodybuilding / Midline / Bench press 18 min to complete 4 rounds of: 12 alternating single arm DB bench presses (hold other DB in lock out position…

2022 04 17

Workout of the day – Sunday April 17th

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB bent over row Strength A - Back rack reverse lunges 4x10 alternating legs (5/leg), increasing B - 4x5 per arm single DB bent over row Time cap: 20 min Conditioning 4 rounds for…

2022 04 16

Workout of the day – Saturday April 16th

By: EVF Performance 0

Crossfit Partner WOD In teams of 2, for time, one partner working at a time: 1,000m/800m row in 250m/200m intervals 800m run in 200m intervals 1,000m/800m row in 250m/200m intervals 10 clean & jerks 135/95 lbs 10 clean & jerks 155/105 lbs 10 clean & jerks 185/135 lbs 500m/400m row…

2022 04 15

Workout of the day – Friday April 15th

By: EVF Performance 0

Warm up 6 min AMRAP: 20 butt kicks 10 kipping swings 5 yoga pushups 5 empty BB behind the neck thrusters Strength & Gymnastics 16 min to perform part A and B: Part A: 5x5 weighted pullups If you can do strict pullups, add weight. If you are still working…

2022 04 14

Workout of the day – Thursday April 14th

By: EVF Performance 0

Warm up 1 min pigeon strecth per side, then: 3 rounds, with an empty barbell: 5 hang clean & jerks 5 pause front squats 5 split jerks Strength Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each) A - 2 Front squats at 85%…

2022 04 13

Workout of the day – Wednesday April 13th

By: EVF Performance 0

Warm up 2 rounds: 5/side KB halo 5/side KB sots press 5/side KB thrusters 5 gorilla jumps Endurance Complete the three 10 min parts in any order, no rest in between: Part A - 10 min alternating EMOM: 15/12 cal ski 12 handstand pushups Part B - 10 min alternating…

2022 04 12

Workout of the day – Tuesday April 12th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 A-frame toe touches 5 yoga pushups 10 alternating single DB clean and jerks Gymnastics 16 min alternating EMOM, 4 round per station: A - 10 hollow hold to L-sit on plate transitions, or parallete shoot-through B - 10 lying hollow PVC pulldown (see demo)…

2022 04 11

Workout of the day – Monday April 11th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10/arm single arm KBS 5 inch worms with pushups Bodybuilding / Midline / Bench press Using your estimated Bench press 1RM from Thursday 3/17, perform**: 8 bench presses at 70% 6 bench presses at 75% 4 bench presses at 80% 3…

2022 04 10

Workout of the day – Sunday April 10th

By: EVF Performance 0

Warm up 7 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 staggered stance KB goblet hold good mornings (5 per side) 12 lateral jumps over the KB Strength 16 min alternating EMOM: 5 back squat at ~70% 20 alternating single leg glute bridges Conditioning 15 min AMRAP: 8…

2022 04 09

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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