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

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

Wednesday, January 8th Crossfit Workout of the Day – Cycle 1, Day 3

By: EVF Performance 0

Warm Up 500m row Then, 2 rounds w/ empty barbell: 5 front squats 5 strict press 5 good mornings 5 hang muscle cleans 5 push press Strength Hang clean & push jerk 5-5-3-3-3 Conditioning 6 minute AMRAP 1k row Max reps handstand push ups Rest 1 minute 6 minute AMRAP…

2020 01 07

Tuesday, January 7th Crossfit Workout of the Day – Cycle 1, Day 2

By: EVF Performance 0

In today's snatches, you'll be lost without leg drive. Greg Everett sums up the concept of leg drive for us in this quick but helpful video. https://www.youtube.com/watch?v=K9QJm-Utav8 Warm Up 2 rounds: 10 pass thrus 5 box jumps 10 OHS 10 Russian KBS 5 duck walks 5 snatch grip Sotts press…

2020 01 06

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

By: EVF Performance 0

Warm Up 7 minutes: 10 banded side steps 10 kang squats 10 groiners 5 bootstrappers 10 walking lunges Strength Back squat 60%x5 65%x5 70%x5 75%x5 80%x5 Conditioning For time 20 sumo deadlift high pulls (95/65) 20 toes to bar 20 box jumps (30/24) Rest 2:00 20 box jumps (30/24) 20…

2020 01 05

Sunday, January 5th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 5 inchworms w/ push up 5 scap pull ups 10 ring rows 10 half-kneeling banded face pulls :30 plank Strength/Conditioning “Lynne” 5 rounds for reps Max bench press Max pull ups Rest as needed between movements and rounds. Weight for bench press is bodyweight for men,…

2020 01 04

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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