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Saturday, February 29th Crossfit Workout of the Day – Partner WOD

In teams of two… 5 rounds for time 30 synchro air squats 20 deadlifts (225/155) 500m row 10 synchro burpees 10 power cleans (225/155) Unless specified as "synchro," teams will split work however they choose.

2020 02 28

Friday, February 28th Crossfit Workout of the Day – Test Week, Day 4

By: EVF Performance 0

Warm Up 6 minutes: 10 banded glute bridges 10 walking lunges 10 staggered deadlifts 10 banded good mornings 10 birddogs Strength Deadlift 1RM Conditioning Choose your own adventure: “Randy” 75 snatches for time (75/55) OR “Isabel” 30 snatches for time (135/95)

2020 02 27

Thursday, February 27th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 5 rounds of: 15 toes to bar/hanging knee raises 15 double DB clean & jerks (50/35) Rest 2:00 5 rounds of: 15 KBS (53/35) 15 goblet squats Rest 2:00 5 rounds of: 15 DB front rack step ups (40/25) 15 plank rows w/ push up

2020 02 26

Wednesday, February 26th Crossfit Workout of the Day – Test Week, Day 3

By: EVF Performance 0

Warm Up 3 rounds: :30 box shoulder stretch 5 pass thrus 5 narrow grip OHS 5 scap pull ups 5 strict press 5 good mornings Strength Clean & jerk 1RM Conditioning Half “Angie” For time 50 pull ups 50 push ups 50 sit ups 50 squats

2020 02 25

Tuesday, February 25th Crossfit Workout of the Day – Test Week, Day 2

By: EVF Performance 0

Warm Up Coach’s choice Strength Snatch 1RM Conditioning For time 100 double unders Then, 10-9-8-7-6-5-4-3-2-1 reps of Wall ball (20/14) Burpee box jump (24/20) Then, 100 double unders

2020 02 24

Monday, February 24th Crossfit Workout of the Day – Test Week, Day 1

By: EVF Performance 0

This article from Dark Horse Rowing is a must-read before your 2k row test! Learn how to tackle and master this feared (and oft avoided) benchmark here. Warm Up 7 minutes: 10/8 calorie bike 10 banded side steps 10 good mornings 10 deadbugs 10 kang squats :30 squat stretch Strength…

2020 02 23

Friday, February 21st Crossfit Workout of the Day – Cycle 1, Day 40

By: EVF Performance 0

Warm Up 3 rounds: 10/8 calorie bike or ski 10 banded glute bridges 10 deadbugs 10 box jumps 10 KB staggered stance deadlifts Strength/Skill Every 2:30 for 5 sets: Deadlift x 1 @ 90% of max Conditioning 18 minute AMRAP 9 deadlifts (225/155) 12 burpee pull ups 15/12 calorie row…

2020 02 20

Thursday, February 20th EVF 360 Workout of the Day

By: EVF Performance 0

On a 38-minute clock… 2k row, 1600m run, 1600m ski, or 100/80 calorie bike In remaining time, AMRAP of: 35 single-arm DB overhead lunges (50/35) 35 lateral burpees over DB 35 toes to bar/hanging knee raises 35 DB snatches (50/35) 35 double unders/70 single unders

2020 02 19

Wednesday, February 19th Crossfit Workout of the Day – Cycle 1, Day 39

By: EVF Performance 0

Warm Up Coach’s choice Strength Clean & push jerk 10x1 Try to end heavier than the last time with this rep scheme. Conditioning 15 minute EMOM Minute 1 - 3 hang cleans (225/155) Minute 2 - 12 ring dips Minute 3 - Max reps DB snatches (50/35)

2020 02 18

Tuesday, February 18th Crossfit Workout of the Day – Cycle 1, Day 38

By: EVF Performance 0

Warm Up 7 minutes: 5 pass thrus 5 tall muscle snatches 10 jump squats 5 OHS 5 behind neck snatch presses 10 Cossack squats Strength Snatch 3-3-2-2-2 Work to heavy, NO touch & go double. Conditioning 4 rounds for time 50 double unders 10 overhead squats (135/95) 10 box jump…

2020 02 17

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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