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Warm up 6 min AMRAP: 8 alternating Dumbbell snatches 6 broad jumps 4 lunges with twists 2 pushups Strength Conditioning Part A 10 min EMOM: 4 Touch-and-go power cleans @ 75% of your 1RM -- Rest 5 min Part B For time 20 power cleans @ 70% Conditioning 8 min…

2021 08 21

Workout of the day – Saturday August 21st

By: EVF Performance 0

Warm up Run 400m then, 3 rounds with a partner: 10 wall ball standing passes (each) 10 wall ball situp passes 5 synchro kip swings Partner conditioning For time: "Choose your own adventure" style 150 wall balls 20/14 lbs, 10/9 ft. 100 burpee box jumps over 24/20 in 150 Chest-to-bar…

2021 08 20

Workout of the day – Friday August 20th

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then: 5 min AMRAP: 5 groiners 5 jump squats 2 wall walks 4 alternating T push-ups Shoulder press Superset A. Strict press 5x5, increasing B. 10 double dumbbell overhead lunges Your first set should be around 80% of you max weight, and…

2021 08 19

Workout of the day – Thursday August 19th

By: EVF Performance 0

Warm up 2 rounds 10 inch worms 10 yoga push-ups 10 band pass throughs 5/side bottom up KB presses Gymnastics 16 min alternating EMOM 12 toes to ring 50 double unders 12 strict box dips 20 banded strict chest to bar pullups Scaling options: hanging knee raises 75 single unders…

2021 08 18

Workout of the day – Wednesday August 18th

By: EVF Performance 0

Warm up 3 rounds: 5/leg lateral Box step-ups 10 hollow rocks 5/leg cossack squats 10 box jumps Back squat Superset A. Back squat - 4x14, increasing B. 10 alternating dumbbell front rack box step ups -- rest ~90s between supersets Aim to finish your back squat at the same weight…

2021 08 17

Workout of the day – Tuesday August 17th

By: EVF Performance 0

Warm up 6min AMRAP 10 PVC pass throughs 10 PVC sots presses 2 inch worms 10 alternating plank extensions Olympic Lifting hang muscle snatches: 3x4 hang squat snatches: 5 reps @ 65%, 4 reps @ 70%, 3 reps at 75%, then 5 reps @ 70%, 4 reps @ 75%, 3…

2021 08 16

Workout of the day – Monday August 16th

By: EVF Performance 0

Warm up 2 rounds of: 15 Band pull apart 15 Row Calories 10 Wall Balls 10 Gymnastics Kips Pulling Strength Superset A. Weighted ring rows (plate on chest) - 4x8, increasing B. Max effort lying single dumbbell skullcrusher (keep your arms mostly extended) - weight should allow you to complete…

2021 08 15

Workout of the day – Sunday August 15th

By: EVF Performance 0

Warm up 3 rounds 5/side plank dumbbell pull throughs 5 groiners 5 jumping good mornings 5 empty barbell hang power cleans Strength 10 min EMOM: 4 Touch-and-go power cleans @ 70% of your 1RM Metcon J.T." For time 21-15-9 Handstand Push-up Ring Dip Push-up Scaling options: pike pushups instead of…

2021 08 14

Workout of the day – Saturday August 14th

By: EVF Performance 0

Warm up 8 min AMRAP 8 wall balls 8 hollow rocks 8 dumbbell suitcase deadlifts (4/side) 8 dumbbell shoulder to overhead (4/arm) Partner conditioning For time, split as desired between partners, except the run: 1/3 mile run (1 lap around the block) - both partners run 150 wall balls 20/14…

2021 08 13

Workout of the day – Friday August 13th

By: EVF Performance 0

Warm up 3 rounds: 10 yoga pushups 15 supermen 200m ski Shoulder press Superset A. Strict press 4x6, increasing B. Single arm half-kneeling DB press Max effort on each arm at 25% of your babell weight eg. if you 6 reps of strict reps are at 100 lbs, do max…

2021 08 12

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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