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Workout of the day – Tuesday September 7th

Warm up 2 rounds: 10 alternating bird dogs 5/side KB windmills 10 PVC overhead jumping squats 5 burpees Olympic lifting - Snatch Every 75 sec for 10 rounds 1 snatch deadlift + 1 hang squat snatch + 1 low hang squat snatch + 1 squat snatch Hang = above the…

2021 09 06

Workout of the day – Monday September 6th

By: EVF Performance 0

Warm up 2 rounds: 20 kettlebell seesaw 5 empty barbell power cleans 5 empty barbell push presses 10 jump squats 10 PVC band lat pull down Labor day Hero WOD Partner "Hammer' 5 rounds per partner, one partner working at a time : 5 power cleans 135/95 lbs 10 front…

2021 09 05

Workout of the day – Sunday September 5th

By: EVF Performance 0

Warm up Run 400m, then: 50 ft. bear crawl 50 ft. spiderman crawl 50 ft. duck walk 50 ft. bunny hops Olympic lifting - Clean cycling Part A Every 90 sec for 10 rounds: 1 power clean + 1 hang power clean + 1 hang squat clean Build up to…

2021 09 04

Workout of the day – Saturday September 4th

By: EVF Performance 0

Warm up Coaches' choice Partner conditioning Partner "Zeus": 3 rounds for time - split as desired between partners - one partner working at a time: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High-pulls, 75/55 lbs 30 Box Jumps, 20/16 in 30 Push Press, 75/55 lbs 30 Push-ups 10 Back…

2021 09 03

Workout of the day – Friday September 3rd

By: EVF Performance 0

Warm up 6 min AMRAP: 3 inch worms 3/side single arm KB sotts press 3/side single arm KB swings 3 yoga push ups Shoulder press + DB offset carries Superset A. Strict press - 8x2 B. 25 ft. /side DB offset carry (challenging weight) Build up to a heavy set…

2021 09 02

Workout of the day – Thursday September 2nd

By: EVF Performance 0

Warm up 12-8-4 reps of: ring rows dumbbell push presses burpees Gymnastics - accessory strength 12 min alternating EMOM: 5 muscle ups or 1 min ring transition practice 20 sec per side paloff press hold 15 barbell ab rollouts Aerobic Capacity 20 min alternating EMOM: odd min: 15 wall balls…

2021 09 01

Workout of the day – Wednesday September 1st

By: EVF Performance 0

Warm up 8 min alternating EMOM: 20 spiderman steps 15/side KB suitcase deadlift 10 box jumps 20 single leg glute bridges (10/side) Back squat Superset A. Back squat - 3x18, increasing B. 8/leg rear foot elevated split squats with dumbbell held at side (aka Bulgarian split squats) use 50/35 lbs…

2021 08 31

Workout of the day – Tuesday August 31st

By: EVF Performance 0

Warm up 3 rounds: 5 wall facing squats 5 PVC pass-through 5 PVC sotts presses 5/arm KB thrusters Olympic lifting - Snatch Every 90 sec for 3 rounds 3 Low hang muscle snatches -- Then every 90 sec for 3 rounds 3 Low hang power snatches -- Then every 2…

2021 08 30

Workout of the day – Monday August 30th

By: EVF Performance 0

Warm up 3 rounds: 10 thick band good mornings 5 snow angels 8/6 cal ski Strength Superset A. Pendlay row 5x5 B. Tempo pull-ups - 5x5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar) No kipping, yet build to…

2021 08 29

Workout of the day – Sunday August 29th

By: EVF Performance 0

Warm up 7 min AMRAP 5 Russian Baby Makers 10 Hawaiian Squats 5 hang power clean and jerks (empty BB) 5 burpees Olympic Lifting 5 min EMOM: 4 Touch-and-go power cleans @ 75% of your 1RM -- Rest 1 min 5 min EMOM: 5 Touch-and-go power cleans @ 70% of…

2021 08 28

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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