EVF Performance | Blog

Workout of the day – Sunday June 9th 2024

Warm up 3 rounds of: 16 lunges (bodyweight) 8 bootstrap squats 8 hang squat clean and jerks (add warm up load through the rounds) Clean Part A - Every 90 sec for 5 rounds: 1 clean pull + 1 clean + 1 front squat + 1 hang clean + 1…

2024 06 08

Workout of the day – Saturday June 8th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) "Praise" 6 Rounds for time, one partner working at a time, split as desired: 400m/320m row 30 med ball partner sit-ups (15 each) 20/14 lbs 20 pull-ups 10 burpee box jumps 24/20 in Time cap: 38 min Note from Josh Weinstein: Praise Ezechibueze was tragically…

2024 06 07

Workout of the day – Friday June 7th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side banded monster walk side steps 5 snow angels 10 alternating jumping lunges 5 kang squats Back squat 5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5% Conditioning 20 min alternating EMOM: 12/10 cal row 18 ab-mat situps 12/10…

2024 06 06

Workout of the day – Thursday June 6th 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 15 empty barbell push presses 10/8 cal ski 10 wall facing squats Shoulder press 5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5% Split jerk From the ground, Every 2 min for 5 rounds (10 min), 4 split…

2024 06 05

Workout of the day – Wednesday June 5th 2024

By: EVF Performance 0

Warm up 3 rounds **: 6 front squats 6 shoulder-to-overhead 6 kipping swings / pullups / chest-to-bar pullups ** Use loads and weights that you want to use for the WOD today Endurance Part A - 2 rounds of 6 min AMRAP with buy-in: Buy-in: 500m run (1 lap around…

2024 06 04

Workout of the day – Tuesday June 4th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 high box steps up 5 inch worms with pushups 5 fire hydrants per side 10 cal machine (row/ski/bike) Deadlift 5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5% Bench press 5 at 75%, 5 at 80%, 4 at 82.5%,…

2024 06 03

Workout of the day – Monday June 3rd 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 KB/DB windmills per side 10 wall facing squats (arms up) Snatch complex 1 snatch high pull + 1 hang snatch + 1 overhead squat + 2 snatches Every 90 sec for 6 rounds (9 min), building. Use your load from 2…

2024 06 02

Workout of the day – Sunday June 2nd 2024

By: EVF Performance 0

Warm up 3 rounds: 6 cal ski 6 front squats with empty BB 12 alternating single led BB RDL Clean Part A - Every 90 sec for 5 rounds: 1 clean pull + 1 clean + 1 front squat + 2 hang cleans Part B - In 10 min, perform…

2024 06 01

Workout of the day – Saturday June 1st 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, split as desired: 3 rounds for time: 10 sandbag to shoulders 20 box jumps 24/20 in 30 burpees 400m run (together) 50 thrusters [BB: 75/55 lbs, DBs: 2x 35/20 lbs] Time cap: 32…

2024 05 31

Workout of the day – Friday May 31st 2024

By: EVF Performance 0

Warm up 4 rounds 10 Goblet Lunges (5/leg) 10 alternating groiners 10 alternating bird dogs Time cap: 7 min Back squat 5 at 75%, 4 at 80%, 3 at 82.5%, 2 at 87.5%, 2 at 90% Conditioning 16 min partner AMRAP: In teams of 2, switching every movement: 7 power…

2024 05 30

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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