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Workout of the day – Tuesday November 5th

Warm up2 rounds:10 banded good mornings5/side lateral banded monster walk steps5 frog hops5/leg single leg glute bridges Deadlift 6x4 at 78% across Core conditioning 4 min AMRAP:10 toes to bars10 American KBS 24/16 kg-- rest 2 min4 min AMRAP:10 American KBS 24/16 kg10/8 cal row-- rest 2 min4 min AMRAP:10/8…

2024 11 04

Workout of the day – Monday November 4th

By: EVF Performance 0

Warm up 6 min ARMAP:50 ft. bear crawl10 alternating jumping lunges5 behind the neck barbell/PVC thrusters2 inch worms with pushups Clean complex & split jerk Every 2:30 for 5 rounds:1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerkNote: Increase…

2024 11 03

Workout of the day – Sunday November 3rd

By: EVF Performance 0

Warm up 6 min alternating EMOM:10 ring rowsRow 150 m5 inch worms with pushups Bodybuildling upper body strength 3 supersets:A1 - 8 double DB bent over rowA2 - max effort banded pullups-- rest about 90 sec before starting another supersetNote: choose a band that would allow you to complete at…

2024 11 02

Workout of the day – Saturday November 2nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time:80 bar/DB facing burpees60 deadlifts40 power cleans20 push jerks-- rest 2 min4 rounds for time:20 bar/DB facing burpees15 deadlifts10 power cleans5 push jerks Barbell: 145/100 lbs, DBs: 2x50/35 lbsTime cap: 30 min Olympic lifting Part APower clean from 12" blocks…

2024 11 01

Workout of the day – Friday November 1st

By: EVF Performance 0

Warm up 3 rounds:7/side single arm KBS7 empty BB push presses7 wall facing squats Snatch & Overhead squat Part A - Paused snatches: 3x3, with 2 seconds pause below the knee during the ascent. Reset between each rep. Part B - Snatch Balance - 3x5 increasing, the bar may be…

2024 10 31

Workout of the day – Thursday October 31st

By: EVF Performance 0

Warm up 2 rounds:12 plank transitions12 duck walk steps30 sec/side front rack banded stretch12 KB goblet good mornings Back squat 6x5 at 70% across Bench press Bench Press 10-8-6-4-2Increasing to a challenging weight for the day as the reps go down Conditioning 10 min AMRAP:4 devil presses 50/35 lbs8 double…

2024 10 30

Workout of the day – Wednesday October 30th

By: EVF Performance 0

Warm up 2 rounds:10 Puppy dog active stretch5 prone roller hollow press10 second dead hang5 scap pullups Gymnastics skills and strength 12 min to perform 2-3 rounds of:5-10 Single leg box assisted bar muscle up kip transitions10 banded PVC lat pull downs behind the neck10 hip thrusts with weight10 V-ups…

2024 10 29

Workout of the day – Tuesday October 29th

By: EVF Performance 0

Warm up 7 min to rotate through:6 alternating bird dogs8 hollow rocks10 staggered stance KB goblet hold good mornings (5 per side)12 lateral jumps over the KB Deadlift 6x5 at 70% across Core conditioning Every 8 min for 2 rounds:20 toes to bars30 wall balls 20/14 lbs400m run50 ft. front…

2024 10 28

Workout of the day – Monday October 28th

By: EVF Performance 0

Warm up 2 rounds:5/side dumbbell suitcase deadlift10 alternating single arm dumbbell high pulls5/arm dumbbell Z-presses10 squat thrusts Clean & jerk complex Every 2:30 for 5 rounds:1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerk Conditioning 8 rounds for time:8…

2024 10 27

Workout of the day – Sunday October 27th

By: EVF Performance 0

Warm up 6 min AMRAP:12 alternating plank transitions6 burpees12 American KBS Hero "Manion" 7 rounds for time:400m run29 back squats 135/95 lbs****Note: The barbell comes from the ground. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in…

2024 10 26

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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