EVF Performance | Blog

Workout of the day – Friday May 10th 2024

Warm up 2-3 rounds (6 min): 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls 5/side bottom up KB presses Push press 1RM Take 15 min to find a push press 1 rep max Suggested warm-up: 5 reps at 40% 3 reps at 50% 2 reps…

2024 05 09

Workout of the day – Thursday May 9th 2024

By: EVF Performance 0

Warm up 3 min cardio machine of choice, then 2 rounds of: 5/side fire hydrants 5 Bootstrap squats 5 KB suitcase deadlifts per side Deadlift Take 18 min to work up to a heavy set of 5 deadlifts Suggested warm-up: 10 reps at 40% 6 reps at 50% 4 reps…

2024 05 08

Workout of the day – Wednesday May 8th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 pullups / ring rows 10 KB goblet squats 10 alternating box step ups Endurance Rotating through stations every 90 sec, 4 rounds at each station (36 min total): 18/15 cal row 18 double KB front rack lunges 24/16 kg 50 ft. empty sled push sprint…

2024 05 07

Workout of the day – Tuesday May 7th 2024

By: EVF Performance 0

Warm up 3 rounds: 6/arm single KB overhead lunges 6 empty BB hang squat clean and jerks 12 alternating plank extensions Clean & jerks Take 15 min to find a clean & jerk 2 rep max Set may not be unbroken, but no more than 20 sec between reps Build…

2024 05 06

Workout of the day – Monday May 6th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 yoga pushups 5 pronated snow angels 10 KBS 5 (ring) kipping swings Benchmark Conditioning Nate 20 min AMRAP 2 ring muscle ups 4 handstand pushups 8 American KBS 32/24 kg Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.…

2024 05 05

Workout of the day – Sunday May 5th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Touch-n-go snatch 3x5 at 60% Snatch Pulls 3x3 at 80% Conditioning For time: 100 double unders 800m run 60 power snatches 75/55 lbs 400m run 20…

2024 05 04

Workout of the day – Saturday May 4th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP**, one partner working at a time except one partner is rowing: 5 deadlifts 5 hang power cleans 5 front squats 5 shoulder to overheads 5 back squats ** at 0:00, 10:00 and 20:00, row 600m/420m, split as desired between partners. (One…

2024 05 03

Workout of the day – Friday May 3rd 2024

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single arm DB push press 10 double DB front rack lunges (moderate weight) 10 alternating groiners Push press 3x5 at 50% Thrusters 3x5 at 50% of push press max from the ground Conditioning 4 min AMRAP with buy-in: Buy-in: 75 double unders Then,…

2024 05 02

Workout of the day – Thursday May 2nd 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 5 ring rows Deadlift 5x3 at 65% No tempo Conditioning Every 5 min for 4 rounds, each for time: 400m run 10 toes to bars 10 single KB…

2024 05 01

Workout of the day – Wednesday May 1st 2024

By: EVF Performance 0

Warm up 2 rounds: 10 cal on any machine 10 per side KB suitcase deadlifts 10 A-frame to touches 10 hang muscle cleans (light DBs or empty BB) Endurance 36 min alternating EMOM, with 40 sec work for max reps, 20 sec rest/transition: Assault bike calories (Goal: 13/10+) Pushups (Goal:…

2024 04 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