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Workout of the Day – Saturday December 12th

Warm up 7 minutes 40 single unders 10 push ups 10 squats 10 jumping lunges Conditioning 6 rounds for time 50 Double unders 16 shoulder to over head 135/95 16 burpees 16 front rack lunges 135/95

2020 12 11

Workout of the Day – Friday December 11th

By: EVF Performance 0

Warm up 2 rounds 1 strict press + 1 push press x 6 20 supermans 1min high plank 8 jumping lunges 15 weighted sit-ups 20 weighted russian twists Strength 1 power clean + 2 hang clean x 5 Conditioning For Time 1000m row 50 thrusters 65/45 30 pullups

2020 12 10

Workout of the Day – Thursday December 10th

By: EVF Performance 0

Warm up 2 rounds 1min plank 10 PVC OHS 20 sit-ups 10 squats 15 hanging knee raises 10 push press Strength Push jerk 3-3-3-2-2-2 Conditioning 4 rounds 25 wallballs 10 box jumps 5 ground to overhead 115/75

2020 12 09

Workout of the Day – Wednesday December 9th

By: EVF Performance 0

Warm up 2 rounds 1 clean + 1 hang clean x 5 10 deadlift 3 wall walks 5 burpees 20 situps 30sec handstand hold Strength 1 snatch + 1 hang snatch x 6 Conditioning 15min AMRAP 2 squat clean 135/95 4 HSPU 8 Toes to bar

2020 12 08

Workout of the Day – Tuesday December 8th

By: EVF Performance 0

warm up 2 rounds 10 front squats 20sec fast feet 10 single leg V-ups 10 SA Alt KBS 40 sec lateral plank (1 round each side) 8 strict press Strength Back squat 5-5-4-4-3-3 Conditioning 21-18-15-12-9-6-3 hang clean 115/75 Chest to bar pullups

2020 12 07

Workout of the Day – Monday December 7th

By: EVF Performance 0

Warm up 2 rounds 1min plank 10 PVC OHS 20 penguins 10 lunges 15 toes to rig 20sec bottom of the push up hold Strength OHS 6x3 Conditioning 3 rounds 10 thrusters 120/80 10 burpee over the bar 10 push ups

2020 12 06

Workout of the Day – Sunday December 6th

By: EVF Performance 0

Warm up 7 minutes 10 squats 10 push ups 10 burpees 10 cal row Strength Back Squats 2 pauses (parallel and bottom - 6 sec each) 5 x 5 @ 60% Conditioning 12min EMOM 1) 12 DB clean and jerk 50/35 2) 12 DB step over

2020 12 05

Workout of the Day – Saturday December 5th

By: EVF Performance 0

Warm up 4 rounds, 45/15 Push ups Squats Glute bridges Squat thursts Conditioning 25min AMRAP 10 HSPU 20 burpees 30 KBS (53/35) Optional: 3k run or Bike

2020 12 04

Workout of the Day – Friday December 4th

By: EVF Performance 0

Warm up 2 rounds 15 KB weighted sit ups 30sec hollow hold 12 KB good mornings 1min plank 10 push up Strength Bench Press 5 x 5 Conditioning 5 rounds 12 OHS 135/85 10 box jump over 12 shoulder to overhead 150m row

2020 12 03

Workout of the Day – Thursday December 3rd

By: EVF Performance 0

Warm up 2 Rounds 10 jump squats 20 sit ups 20 penguins 20 Toes to rig 20sec bar hang 10 thrusters Skill A) Tabata Kipping (8rds 20/10) Level 1: Kip swing Level 2: Kipping pull ups Level 3: Kipping C2B/ butterfly practice B) 4 rounds, Max effort, rest 45sec between…

2020 12 02

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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