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Warm up8 minutes6 tempo air squats (6 count down)20 penguins10 alternating groiners20 supermans8 jump squats30sec hollow hold StrengthBack squat18 min to find 3RM Metcon15 min AMRAP5 clean 155/10510 hspu5 man makers 50/3510 box jumps EVF360 A) 3 rounds15 weighted sit-ups30 hollow rocks1 min wall sit12 DB lateral flies B) 5min…

2021 05 31

Workout of the Day – Sunday May 30

By: EVF Performance 0

Warm upCoach’s Choice StrengthBench press6x2Across at 70% of last week’s max Metcon5 Rounds For Time300 meter row30 step ups 24/2020 Wall Balls 20/14 EVF360 A) 3 rounds 45/15KBSPlank KB pull throughHollow rocksTuck jumpsPlank rotations B) 17min AMRAP14 step ups12 DB SL deadlift14 skater lunges12 v-ups14 DB bent over row

2021 05 30

Workout of the Day – Saturday May 29

By: EVF Performance 0

Warm upCoach’s choice MetconIn Teams of 2 40min AMRAP400m KB farmer carry 53/35 (1KB each)50 double kb clean60 sit up Partners split any way EVF360 2x 16min AMRAP (rest 2:00)400m KB farmer carry (1KB)25 double kb clean30 sit ups

2021 05 28

Workout of the Day – Friday May 28

By: EVF Performance 0

Warm up6 minutes10 cal row10 PVC snatch balance20 mountain climbers20sec HS hold10 OHS StrengthHang squat snatch5x2Ascend to 80% Metcon5min AMRAP8 KBS 53/358 goblet squats8 KB SDHP 2min Rest 5min AMRAP2 bar muscle ups or 4 pullups4 HSPU6 KB step overs EVF360 A) 4 rounds 40/20DB front squatLegs over DBReverse CrunchesPush…

2021 05 27

Workout of the Day – Thursday May 27

By: EVF Performance 0

Warm up6 minutes6 PVC good mornings6 PVC kang squats20 situps10 KB RDL8/8 KB SA KBS StrengthDeadlift5x3Across at 80% of last week’s weight Metcon15-12-9Man Makers 50/35DB Front Squats EVF360 4 min AMRAP10 DB thrusters30 double unders10 v ups Rest 1m 6 min AMRAP12 DB front squats30 Mountain climbers12 sit ups Rest…

2021 05 26

Workout of the Day – Wednesday May 26

By: EVF Performance 0

Warm up2 rounds10 PVC disclocates20 Mountain climbers1m plank20sec Bar hang10 PVC push press14 PVC front squats Strength2 clean pull + 2 clean x 5Across at 60% Metcon4 rounds5 OHS 95/6515 pullups20 Front rack lunges 95/65 EVF360 A) 4 rounds10 Plate squat press out20 Plate situps10 Plate GTOH20 Plate OH lunges10…

2021 05 25

Workout of the Day – Tuesday May 25

By: EVF Performance 0

Warm up2 rounds10 banded good mornings10 Goblet cossack squats10 hollow rocks:40 HS hold StrengthBack squat (deload)6x3 Across at 60% Metcon16 min AMRAP10 GTOH 115/7515 box jumps200m run EVF360 A) 3 Rounds10/10 KB staggered stance deadlift12 hollow rocks10 KB push press (2KB)12 Toes to bar10 KB front rack lunges12 push ups…

2021 05 24

Workout of the Day – Monday May 24

By: EVF Performance 0

Warm up3 rounds5/5 KB bottom up press10 hollow rocks8 push ups10 squat thrusts StrengthStrict press 15 min to find 3RM Metcon21-15-9Hang Power Cleans 125/85Lateral burpees over the barSitups EVF360 A) 4 rounds 45/15Hanging leg raisesSingle leg DB deadlift *DB turkish situp *Wall sit *Alternate each round B) 15 min AMRAP25 KBS15/12…

2021 05 23

Workout of the Day – Sunday May 23rd

By: EVF Performance 0

Warm upCoach’s Choice StrengthBench press6x2End heavier than last week Metcon“Mary” 20 min AMRAP5 Handstand Push-Ups10 Pistols15 Pull-Ups EVF360 A) 3 rounds10 DB bent over rows5/5 single arm DB thruster20 devil press10 push ups10 weighted situps B) 6 rounds12 burpees12 toes to bar200m run or 250m row

2021 05 22

Workout of the Day – Saturday May 22nd

By: EVF Performance 0

Warm up2 rounds10 PVC passthrus10 glute bridges10 jump squats:30 active hang MetconIn Teams of 2 100 KBS 53/35200 double unders50 push ups1000m run together80 box jumps 24/20200 double unders50 push ups1000m run together100 KBS (45min cap)Partners split any wayPartners can occupy the same box if they are members of the…

2021 05 21

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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