EVF Performance | Blog

Workout of the day – Monday September 9th 2024

Warm up 3 rounds1 min of rowing2 Wall Walks8 Pause Overhead Squats Olympic lifting Take 15 min to find a 3 rep max hang snatchThe reps must be unbroken Conditioning 12 min AMRAP:10 burpees15 ring dips20 American KBS 32/24 kg Goal: 4 rounds EVF360 Part A18 min rotating through, for…

2024 09 08

Workout of the day – Sunday September 8th 2024

By: EVF Performance 0

Warm up 2 rounds10 alternating lunges with torso twist150m row10 double dumbbell push presses150m row5 empty barbell clusters Clean and jerk complex 15 min to build to a heavy load on the following complex:5 deadlifts4 power cleans3 front squats2 shoulder to overheads Conditioning 4 min AMRAP with buy-in:Buy-in: 200 m…

2024 09 07

Workout of the day – Saturday September 7th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 14 min partner AMRAP, "follow the leader style", both partners working at the same time but no lapping and only one partner on each movement:200m/150m row10 single DB hang power snatches, right arm 50/35 lbs10 single DB overhead lunges, right arm 50/35 lbs10 single DB…

2024 09 06

Workout of the day – Friday September 6th 2024

By: EVF Performance 0

Warm up 3 Rounds30 sec handstand hold / plank hold10 single arm dumbbell thrusters (5/side)10 yoga push-ups5 snow angels face down Push press 4 supersets:5 push presses100 ft. double DB overhead carry-- rest as needed between supersets Conditioning 10 min AMReps:500m/400m row50 ab-mat situps50 burpeesThen in the remaining time, max…

2024 09 05

Workout of the day – Thursday September 5th 2024

By: EVF Performance 0

Warm up 3 rounds10 cal machine5 /side dumbbell suitcase deadlifts10 empty barbell front rack rear lunges5 tall box step ups per leg5 empty barbell good mornings Strength 15 min alternating EMOM:5 back squatsMax distance farmer's carry AHAP10 double KB Romanian deadlifts Note: Back squat should be around 70-75% Conditioning Every…

2024 09 04

Workout of the day – Wednesday September 4th 2024

By: EVF Performance 0

Warm up 3 Rounds5 inch worms with pushups5 PVC pass through6 x 50′ Shuttle Run5 Pull-Ups Endurance 30 min AMRAP:500m run (1 lap around the block)10 bench presses 155/105 lbs10 strict pullups10 plate V-ups 15/10 lbs

2024 09 03

Workout of the day – Tuesday September 3rd 2024

By: EVF Performance 0

Warm up Alternating Tabata - alternate between down-ups and air squats for 4 intervals of 20 secs each, 10 sec rest between.Then, 2 rounds:10 pvc pass through10 wall facing squats (hands overhead)10 pvc sots presses Olympic Lifting 9 min EMOM:1 snatch-- rest 2 min / transition, then9 min EMOM:1 clean…

2024 09 02

Workout of the day – Monday September 2nd 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Labor Day Hero - Whitten5 rounds for time of:22 Kettlebell Swings, 2/1.5 pood22 Box Jumps, 24/20 inRun, 400 m22 Burpees22 Wall Balls, 20/14 lbs, 10/9 ft Time cap 45 min Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute…

2024 09 01

Workout of the day – Sunday September 1st 2024

By: EVF Performance 0

Warm up 3 rounds of:5 Inchworm with Push-ups20 band pull aparts5/side half kneeling bottom up KB presses5/side single KB sotts presses Bench Press 5x8 Conditioning "Nancy"5 rounds for time:400m run15 overhead squats 95/65 lbsTime cap: 20 min EVF360 Part A15 min alternating EMOM:8 DB bench presses50 ft. per arm single…

2024 08 31

Workout of the day – Saturday August 31st 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP ladder, split as desired, one partner working at a time:10 box jumps 24/20 in20 push-ups30/24 cal row4-8-12-16… deadlifts [BB: 205/145 lbs, KBs: 2x32/24 kg] Each round, the number of reps for the deadlift increase by 4. so on round 1, each…

2024 08 30

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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