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Partner WOD In teams of 2, on a 40 min running clock: From 0:00 to 15:00, perform: 2,000m/1,600m row/ski (split as desired) in the remaining time, find a max weight squat clean for each partner From 15:00 to 30:00, perform 2,000m/1,600m row/ski (split as desired, whichever machine you did not…

2022 04 08

Workout of the day – Friday April 8th

By: EVF Performance 0

Warm up Row 500m/400m then, 2 rounds of: 10 Russian baby makers 10 sumo stance squats 10 sumo stand BB good mornings Then, take 5 min to build up your deadlift weight Strength & Gymnastics Every 5 min for 4 rounds, each round for time: 400m run 3 deadlifts 315/205…

2022 04 07

Workout of the day – Thursday April 7th

By: EVF Performance 0

Warm up 2 rounds: 12 plank transitions 12 duck walk steps forward 12 KB goblet good mornings 12 duck walk steps backward Strength Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each) A - 4 Front squats at 75% of front squat 1RM across…

2022 04 06

Workout of the day – Wednesday April 6th

By: EVF Performance 0

Warm up 3 rounds, with a partner: 10 per side and per partner standing lateral wall ball passes 10 per side and per partner half kneeling (lunge position) lateral wall ball passes 5 cal machine - each Endurance 5 stations of 4 min AMRAP, 2 min rest between, each station…

2022 04 05

Workout of the day – Tuesday April 5th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 alternating empty BB overhead lunges 10 PVC sotts presses 10 jump squats Gymnastics 12 min alternating EMOM, alternating with a partner: 1 min handstand hold practice with partner's assistance Beginners: box pike walk - https://www.youtube.com/watch?v=1oRy5caooOo Intermediate option 1: 20 box pike shoulder…

2022 04 04

Workout of the day – Monday April 4th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 inch worms with push up 10 alternating plank extensions 5 ring rows Bodybuilding / Midline / Bench press Using your estimated Bench press 1RM from Thursday 3/17, perform 5 rounds of the following, rotating through movements: 8 bench presses at 70% 20 alternating seated…

2022 04 03

Workout of the day – Sunday April 3rd

By: EVF Performance 0

Warm up 6 min alternating EMOM (2 rounds): 30 sec handstand hold 10 hang muscle snatches (empty BB) 12 wall facing squats Strength 5 supersets: A1 - 1 Snatch balance + 2 overhead squats A2 - 12 seated tempo DB front raises 2121 Note: build to a challenging weight on…

2022 04 02

Workout of the day – Saturday April 2nd

By: EVF Performance 0

Crossfit Partner WOD Teams of 3, follow the leader style: 4 rounds for time: 400m run together 21 deadlifts 185/135 lbs 20/16 cal row 15 double DB power cleans 50/35 lbs 20 burpees 9 per arm single KB overhead lunges 24/16 kg Time cap: 35 min Partners cannot move on…

2022 04 01

Workout of the day – Friday April 1st

By: EVF Performance 0

Warm up Run 400m, then, with an empty barbell: 5 snatch high pulls 5 high hang power snatches 5 low hang power snatches 5 OHS 5 squat snatches Strength & Gymnastics 24 min alternating EMOM: 15/12 cal ski 6-12 toes-to-bars 200 ft. double KB farmer's carry 10 double KB swings…

2022 03 31

Workout of the day – Thursday March 31st

By: EVF Performance 0

Warm up 4 rounds 10 Kettlebell Swings 10 Goblet Lunges Time cap: 7 min Strength Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each) A - 5 Front squats at 70% of front squat 1RM across all 6 sets B - 3 clean and…

2022 03 30

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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