EVF Performance | Blog

Sunday, December 1st Crossfit Workout of the Day

Warm Up 6 minutes: 200m run 10 banded face pulls 5 scorpions 5 push ups 10 ring rows Strength Bench press 80%, 5x2 Conditioning For time 21-15-9 reps of Deadlift (315/205) Box jump (30/24)

2019 11 30

Saturday, November 30th Crossfit Workout of the Day

By: EVF Performance 0

Partner WOD 2 rounds for time 1k row 50 front rack lunges (135/95) 40 wall balls 30 cleans (185/125)

2019 11 29

Friday, November 29th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 kang squats 5 bootstrappers 10 birddogs 5/5 single-arm DB press (increase load each round) 10 scap push ups Strength 5 sets Deadlift Push press Set 1: 5 reps @ 72.5% Set 2: 4 reps @ 77.5% Set 3: 3 reps @ 82.5% Set 4: 2…

2019 11 28

Thursday, November 28th EVF 360 Workout of the Day

By: EVF Performance 0

Please see SugarWOD for Crossfit workout. On a 40-minute running clock... Appetizer 10 minutes to complete: 50/35 calorie row 50 box jumps 35 push ups Main Course 20 minute AMRAP 100 double unders 20 offset front rack/OH lunge 20 alternating DB thrusters Dessert 10 minutes to complete: 50 devil press…

2019 11 27

Wednesday, November 27th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 pass thrus 10 squats (RD1: goblet, RD2: OHS) :20 reverse grip bar hang :20 overhead KB walk 10 snatch grip RDLs Strength Overhead squat 3-2-1-1-1 Level 1: Increase from last week, but remain light and work on technique and depth. Level 2 & 3: Increase…

2019 11 26

Tuesday, November 26th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 5 push ups 5 scap pull ups 10 hollow rocks 10 good mornings :20 handstand hold or 25’ handstand walk Pull Up Prep :20 active hang :10 chin over bar hold 3-5 negative pull ups 1 segmented negative pull up Gymnastics Level 1: Strict/assisted pull up…

2019 11 25

Monday, November 25th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 banded side steps 10 single-leg glute bridges 10 kang squats 10 deadbugs Strength Front squat 60%x10 65%x8 70%x6 75%x4 Back squat 1 x max reps at heaviest front squat load Conditioning 10 minute AMRAP 5 thrusters (135/95) 10 deadlifts (135/95) 50 double unders

2019 11 24

Sunday, November 24th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 push ups 5 strict pull ups 10 half-kneeling banded face pulls 10 banded presses 5 inchworms Strength Bench press 75%, 5x3 Conditioning For time 20 calorie row 30 burpees 40 DB ground to overhead (50/35) 50 toes to bar 60 overhead plate lunges

2019 11 23

Saturday, November 23rd Crossfit Workout of the Day

By: EVF Performance 0

In teams of two, for time: 50 snatches (95/65) 50 DB step ups (50/35 - 1 dumbbell) 50 shoulder press (95/65) 40 snatches (115/75) 40 DB step ups 40 push press (115/75) 30 snatches (135/95) 30 DB step ups 30 push jerks (135/95) 20 snatches (155/105) 20 DB step ups…

2019 11 22

Friday, November 22nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 1:00 single unders :30 plank hold :30 band pull aparts :30 kang squats :30 box shoulder stretch :30 banded presses Strength 5 sets Deadlift Push press Set 1: 5 reps @ 80% Set 2: 4 reps @ 85% Set 3: 3 reps @ 90% Set 4:…

2019 11 21

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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