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Saturday, January 18th Crossfit Workout of the Day – Cycle 1, Day 11

In teams of two, for time: 5 rounds of Partner 1 - 1 round of DT (155/105) Partner 2 - 20 wall balls (30/20) Switch roles after both partners have completed the task. After each partner has completed 5 rounds of DT + wall balls, then: 40 DB step overs…

2020 01 17

Friday, January 17th Crossfit Workout of the Day – Cycle 1, Day 10

By: EVF Performance 0

Warm Up 6 minutes: 10 banded glute bridges 5 scap pull ups 10 birddogs 10 ring rows 10 dead bugs :15 chin over bar hold Strength/Gymnastics 6 rounds: 5 deadlifts @ 75% of max :30 max reps strict chin over bar or C2B pull ups Rest 1:00 between rounds Conditioning…

2020 01 16

Thursday, January 16th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 21-18-15-12-9 reps of DB hang squat cleans (35/50) Calorie row Rest 2:00 18-15-12-9-6 Devil press (35/20) Pull ups/ring rows

2020 01 15

Wednesday, January 15th Crossfit Workout of the Day – Cycle 1, Day 9

By: EVF Performance 0

Warm Up 2 rounds: 10 box jumps 10 PVC front squats 10 good mornings 10 DB shoulder press :30 box shoulder stretch Strength 3-position clean & push jerk (high-hang, hang, floor) 70% x 2 sets 75% x 2 sets 80% x 2 sets Conditioning For time 21 front squats (155/105)…

2020 01 14

Tuesday, January 14th Crossfit Workout of the Day – Cycle 1, Day 8

By: EVF Performance 0

Warm Up 7 minutes: 10 Samson lunges 10 alternating groiners 5 pass thrus 10 Cossack squats 5 push ups to downward dog 5 OHS Strength 10 minute EMOM Hang power snatch x 2 Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: Hang power snatch x 2…

2020 01 13

Monday, January 13th Crossfit Workout of the Day – Cycle 1, Day 7

By: EVF Performance 0

Warm Up 2 rounds: 10 banded squats 5 bootstrappers 10 hollow rocks 5 inchworms w/ push up 10 kang squats Strength Back squat 65%x3 70%x3 75%x3 80%x3 85%x3+ Conditioning For time 30-20-10 reps of Front rack lunge (95/65) KBS (53/35)

2020 01 12

Sunday, January 12th Crossfit Workout of the Day – Cycle 1, Day 6

By: EVF Performance 0

Warm Up 7 minutes: 10 squat thrusts 10 ring rows 10 band pull aparts 5 push ups 10 banded presses Strength Bench press 85%, 5x3 Conditioning 15 minute AMRAP 10 strict toes to bar 20 pistols 30’ handstand walk

2020 01 11

Saturday, January 11th Crossfit Workout of the Day – Cycle 1, Day 5

By: EVF Performance 0

Partner WOD In teams of two, for time: 80 calorie row 40 ring dips 20 overhead squats (135/95) 40 calorie row 20 ring dips 10 overhead squats (165/110) Rest 3:00 10 overhead squats (165/110) 20 ring dips 40 calorie row 20 overhead squats (135/95) 40 ring dips 80 calorie row

2020 01 10

Friday, January 10th Crossfit Workout of the Day – Cycle 1, Day 4

By: EVF Performance 0

Warm Up 6 minutes: 10 banded glute bridges 5 scap pull ups 10 banded good mornings 10 band pull aparts 5 bootstrappers 10 ring rows Strength/Skill 6 rounds: 5 deadlifts @ 70% of max :30 max reps strict C2B or chin over bar pull ups Rest 1:00 between rounds Strength/Conditioning…

2020 01 09

Thursday, January 9th EVF 360 Workout of the Day

By: EVF Performance 0

18 minutes to complete 6 rounds: 8 DB burpees 24 DB goblet squats 36 double unders/DB hop overs Rest 2:00 18 minutes to complete 6 rounds: 8 strict pull ups 24 DB snatches 36 mountain climbers Men RX: 50# DBs Women RX: 35# DBs

2020 01 08

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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