EVF Performance | Blog

Workout of the day – Monday July 29th 2024

Warm up 2 rounds:10 cal row8 ring row6 empty bar thrustersThen, 2 sets with empty bar:3 hang power cleans & jerks above the knee3 hang power cleans & jerks below the knee3 power cleans & jerks Clean & Jerk 6 sets of 2 at 82.5% of 1RM C&J Conditioning 3…

2024 07 28

Workout of the day – Sunday July 28th 2024

By: EVF Performance 0

Warm up 3 rounds of:5 Inchworm with Push-ups20 band pull aparts5/side half kneeling bottom up KB presses5/side single KB sotts presses Bench Press 6x4 at 80% Overhead squat 3x4 at 95% of 1RM snatch Conditioning 10 rounds for time:1 double DB devil press 50/35 lbs3 wall walks5 wall balls 20/14…

2024 07 27

Workout of the day – Saturday July 27th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, 3 rounds for time, one partner working at a time, split as desired:60/48 cal row30 toes-to-bar6 sandbag loads 48/40 in, AHAP24 double KBS 24/16 kg Time cap: 30 min Olympic lifting Part AFragmented power clean + push press - 4x3Pause 1" off…

2024 07 26

Workout of the day – Friday July 26th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded TYI 10 DB plank pull throughs 10 no pushup burpees 5/side thoracic extensions Snatch Take 10 min to work up to a single snatch of ~80% -- Then, every 90 sec for 6 rounds: 3 snatches at 77.5% Note: any style. Reps do not…

2024 07 25

Workout of the day – Thursday July 25th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then 3 rounds of: 6 alternating box step ups 6 double KB front rack squats 6 empty barbell behind the neck push presses Front Squat 6x4 at 80% Push Presses 3x4 at 70% of your 1RM clean and jerk Barbell is taken…

2024 07 24

Workout of the day – Wednesday July 24th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 glute bridges 10 hollow rocks 10 alternating plank extensions 10 alternating lunges 10 ring rows Pulling strength (10 min) Option A: Weighted pullups - 5x3 Option B: Eccentric pullups - 5x3 with 3 sec descent (may jump up from box to bring chin over the…

2024 07 23

Workout of the day – Tuesday July 23rd 2024

By: EVF Performance 0

Warm up 3 rounds: 10 goblet Lunges (5/leg) 10 alternating groiners 10 deadbugs 5 inch worms with pushups Banded deadlift 5x3 at 75% of deadlift 1RM How to set up the band: https://www.youtube.com/watch?v=cmYG-tfNCfk Back Rack Lunges Every 2 min for 5 rounds: 10 alternating back rack rear lunges Note: 5…

2024 07 22

Workout of the day – Monday July 22nd 2024

By: EVF Performance 0

Warm up 3 rounds (6 min cap) 5 Inch Worms 10 spiderman steps 5 muscle cleans with empty barbell 5 front squats with empty barbell Clean & Jerk Take 10 min to work up to a single clean & jerk of ~80% -- Then, every 90 sec for 6 rounds:…

2024 07 21

Workout of the day – Sunday July 21st 2024

By: EVF Performance 0

Warm up 3-4 rounds (6 min cap): 5 pushups 10 OHS w/ Empty Bar 5 per side single DB floor presses Bench Press 5x5 at 77.5% Overhead squat 3x5 at 90% of 1RM snatch Conditioning For time : 3 rounds of: 10 handstand pushups 10 deadlifts 115/75 lbs 5 overhead…

2024 07 20

Workout of the day – Saturday July 20th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 28 min partner AMRAP, teams of 2: 400m run, partners running together 12 burpees box jumps 24/20 in 8 deadlifts [BB: 275/195 lbs, KBs: 2x32/24 kg] 12 burpees box jumps 24/20 in 8 sandbag to shoulders AHAP 12 burpees box jumps 24/20 in Partition as…

2024 07 19

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A TRAINING EXPERIENCE LIKE NO OTHER

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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