EVF Performance | Blog

Workout of the day – Saturday February 12th

Partner WOD Team of 2, 10 rounds for time (5 per partner), "you-go-I-go" style: 200m run 12 Toes-to-bar 1 round of Macho-man 135/95 lbs Macho-man complex: 3 power cleans + 3 front squats + 3 jerks Time cap: 34 min EVF360 Team of 2, 10 rounds for time (5 per…

2022 02 11

Workout of the day – Friday February 11th

By: EVF Performance 0

Warm up 1 min of couch stretch per leg then: 2 rounds of: 4 single arm devil presses 4 PVC sotts presses 4 single arm DB hang clean and jerks Grip and overhead strength 4 rounds to build up to a heavy set: 2 Turkish getups per side 40 ft.…

2022 02 10

Workout of the day – Thursday February 10th

By: EVF Performance 0

Warm up 6 min AMRAP: 3 tempo pushups 6 groiners 9 medball cleans Open style WOD Rx For time: 30/24 cal row 30 wall balls 20/14 lbs, 10/9 ft. 30 handstand pushups -- rest 1 min 30/24 cal row 30 wall balls 20/14 lbs, 10/9 ft. 30 chest-to-bar pullups --…

2022 02 09

Workout of the day – Wednesday February 9th

By: EVF Performance 0

Warm up 5 min dynamic warm-up bear crawl crab walk crocodile crawl frankenstein ... Active recovery & Gymnastics 42min alternating EMOM (6 rounds): 4 bar muscle ups or 8 Chest-to-bar pullups or 12 pullups 12/10 cal ski 8 low ring transitions - scale accordingly by positioning feet, on box or…

2022 02 08

Workout of the day – Tuesday February 8th

By: EVF Performance 0

Warm up 3 rounds: 10 empty BB behind the neck thrusters 10 empty BB good mornings 5/side banded lateral monster walks Olympic lifting - Barbell cycling 5 min EMOM: 6 TnG power cleans -- rest 1 min 5 min EMOM: 6 shoulder-to-overheads -- rest 1 min 5 min EMOM: 6…

2022 02 07

Workout of the day – Sunday February 7th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 alternating single DB devil presses 30 sec per leg single leg wall sit (lift one foot off the ground) time cap: 7 min Accessory strength and skills Part A 10 min to complete up to 3 rounds of the following 10 feet…

2022 02 06

Workout of the day – Sunday February 6th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 single leg KB RDL 10 spiderman lunges 5 hollow rocks 10 jumping lunges Midline strength 5 supersets of: 5 banded deadlifts ~70% 10 Barbell ab rollouts -- rest as needed between the supersets Compare to week 1 (1/16) on the deadlift Conditioning 14 min…

2022 02 05

Workout of the day – Saturday February 5th

By: EVF Performance 0

Crossfit Partner WOD In teams of 2, for time, one partner working at a time: 150/120 cal row 120 wall balls 20/14 lbs 90 KB snatches 24/16 kg 60 back squats 225/155 lbs 30 single DB devil presses 50/35 lbs Time cap: 35 min EVF360 In teams of 2, for…

2022 02 04

Workout of the day – Friday February 4th

By: EVF Performance 0

Warm up 2 rounds per arm: 5 single arm KB front squats 5 single arm KB push presses 5 single arm KB thrusters 5 single arm KB Sotts presses Grip and overhead strength 15 min to complete 3 rounds of the following, for max load: 200 ft. double DB overhead…

2022 02 03

Workout of the day – Thursday February 3rd

By: EVF Performance 0

Warm up 3 rounds: 20 sec row - first rond easy, second moderate, third fast 10 spiderman lunges 10 XXX with empty barbell - first round front squats, second round push presses, third round thrusters Open style WOD - 17.5 Rx 10 rounds for time of: 9 thrusters 95/65 lbs…

2022 02 02

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Blog

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