EVF Performance | Blog

Workout of the day – Friday January 14th

Warm up 6 min AMRAP: 6 right side KB OH walking lunges 6 left side KB OH walking lunges 12 Am KBS 12 hollow rocks Grip and overhead strength 15 min to complete 4 rounds of the following, for max load: 150m (500 ft.) DB offset carry ** 10/leg double…

2022 01 13

Workout of the day – Thursday January 13th

By: EVF Performance 0

Warm up 3 rounds: 5/side fire hydrants 5 Russian baby makers 200m row 5 empty BB hang squat cleans Open style WOD Rx 3 sets of: 3 rounds: 15 toes-to-bar 3 squat cleans 205/135 lbs -- rest about 1-1 between sets (one set is 3 rounds of the above) Log…

2022 01 12

Workout of the day – Wednesday January 12th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 nose to wall handstand shoulder taps 5 single arm DB overhead squats per side Gymnastics 16 alternating EMOM Max reps bent over barbell rows 45/35 lbs 6 skin the cats OR [4 strict toes to bar + 4 ring rows] 20…

2022 01 11

Workout of the day – Tuesday January 11th

By: EVF Performance 0

Warm up 2 rounds per arm: 8 single arm KBS 8 single arm KB cleans 8 single arms KB shoulder to overhead Olympic lifting - Barbell cycling 10 min alternating EMOM: 6 TnG power cleans 50 double unders ** Start around 60%. You can change the weight on the barbell…

2022 01 10

Workout of the day – Monday January 10th

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then 3 rounds of: 4 inch worms with scap pushup 6 cal ski 8 alternating single DB hang clean and jerks Accessory strength and skills Part A 10 min to complete 3 rounds of the following: 30 sec ring support hold /…

2022 01 09

Workout of the day – Sunday January 9th

By: EVF Performance 0

Warm up 6 min AMRAP: 8 alternating single DB hang C&J 8 scap pullups 8 walking lunges Interval conditioning 8 rounds, of 2 min AMRAP, 1 min off: 15 thrusters 75/55 lbs 10 pullups max lateral burpees over bar in the remainder of the interval Your score is the total…

2022 01 08

Workout of the day – Saturday January 8th

By: EVF Performance 0

Warm up Coach's choice Crossfit total 15 min to find a strict press 1RM 15 min to find a back squat 1RM 15 min to find a deadlift 1RM EVF360 Partner conditioning: For time, on partner working at a time, splitting reps as desired 20 burpees box jumps over 24/20…

2022 01 07

Workout of the day – Friday January 7th

By: EVF Performance 0

Warm up Row/ski/bike for 2 min, then snatch Bergeron warm up with your coach Olympic lifting and conditioning On a continuous running clock: from 0:00 to 12:00, every 90s (8 rounds): 3 snatch grip deadlifts + 2 hang power snatches + 1 snatch from 12:00 to 24:00, EMOM: 1 snatch…

2022 01 06

Workout of the day – Thursday January 6th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10/arm single arm KBS 10 alternating plank extensions Aerobic capacity Every 10 min for 4 rounds, each for time, alternating between A and B: Part A 30/24 cal row 10 lateral burpees over the rower 20 box jumps over 24/20 in…

2022 01 05

Workout of the day – Wednesday January 5th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 yoga pushups 10 laternating shoulder taps 5 cal ski 10 band pull aparts Pushing challenge Take 6 min to find a new max rep of your *Pushup* option Use the option you tested on 12/2 Gymnastics conditioning 3 rounds for time: 10 HSPUs 15…

2022 01 04

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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