EVF Performance | Blog

Warm up 8 min AMRAP: 5 ring rows 4 DB Turkish situps 5 kip swings 4 burpees Pull-up Benchmark 5 rounds for max reps: 1 set of unbroken pullups --rest 1 min between each round Aerobic capacity For time: Run 1 mile 1,000m/800m ski -- rest 1 min 1,000m/800m row…

2021 08 07

Workout of the day – Saturday August 7th

By: EVF Performance 0

Warm up Run 400m, then 3 rounds: 5 strict knew raises 10 alternating box steps ups 5 med ball thrusters Partner conditioning For time, "you go I go" style: 10 RFT (5 per partner) 10 box facing burpees box jump overs 24/20 in 20 wall balls 20/14 lbs, 10/9 ft…

2021 08 06

Workout of the day – Friday August 6th

By: EVF Performance 0

Warm up Coach's choice Strength benchmark 10 min EMOM: 1 clean and jerk Increase weight throughout and use it as a warm up for the test. Aim to finish the EMOM at around 80% of your target weight for the day. Then take 15min to find a new 1RM clean…

2021 08 05

Workout of the day – Thursday August 5th

By: EVF Performance 0

Warm up 8 min AMRAP 10 situps 5/side banded monster walk 5 empty barbell kang squats 10 plank transitions Strength Back Squat, 5x5 at 60% Focus on speed on the way up while maintaining a tight midline. If your feet slightly take off, you are doing it right. Stick to…

2021 08 04

Workout of the day – Wednesday August 4th

By: EVF Performance 0

Warm up 3 rounds: 10 alternating bird dogs 2 wall walks 5 empty BB good mornings 5 cal ski sprints then, work up to a single rep of deadlift at 80% Crossfit benchmark Diane For time: 21-15-9 Deadlifts 225/155 lbs Handstand push-ups Scaling options: 12-9-6 handstand push-ups but keep initial…

2021 08 03

Workout of the day – Tuesday August 3rd

By: EVF Performance 0

Warm up 7 min AMRAP: 20 penguins 5/arm alternating single arm devil presses 10 alternating plank extensions (https://youtu.be/4n1wXMX-FWo) 10 lateral squat jumps over the dumbbell Gymnastics conditioning 5 min AMRAP: 2 Toes-to-bars, 4 Box Jumps, 4 Toes-to-bars, 4 Box jumps, 6 Toes-to-bars,... Continue adding 2 Toes-to-bars each round, while keeping…

2021 08 02

Workout of the day – Monday August 2nd

By: EVF Performance 0

Warm up 3 rounds 10 lying PVC passthroughs (lay on your stomach, facing down) 10 supermen 5/side KB windmills 10 squat jumps Overhead squat 1 rep max Take 15min to find a max weight overhead squat (from the rack) Suggested rep scheme to build up (percentages based on your the…

2021 08 01

Workout of the day – Sunday August 1st

By: EVF Performance 0

Join us today from 1pm for some post games celebrations, while watching the fittest women and men tackle the last events of the 2021 Crossfit games in Madison, WI. EVF Games 2021 - Event 4 This event has one score, which is your finish time of the workout. Warm up…

2021 07 31

Workout of the day – Saturday July 31st

By: EVF Performance 0

EVF GAMES 2021 Event 3 (A & B) Warm up 3 Rounds 5 /side dumbbell suitcase deadlifts 5 empty barbell hang clean and jerks 5 tall box step ups per leg 5 v-ups RX On a continuous running clock, from 0:00 to 16:00, perform: Part A For Time: 60/48 Cal…

2021 07 30

Workout of the day – Friday July 30th

By: EVF Performance 0

EVF Games 2021 - Event 2 This event has one score, which is your finish time of the workout, or the number of reps you completed if time capped at 15 minutes. Warm up 6 min AMRAP 5 kip swings 5 yoga pushups 10 hollow rocks 20 double unders Then…

2021 07 29

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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