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Workout of the day – Wednesday April 10th 2024

Warm up 3 rounds: 3 inch worms with pushups 6 cal ski erg 9 jump squats Endurance 40 min alternating EMOM 12/10 cal ski erg 12 alternating DB snatches 65/45 lbs 12/10 cal row or 200m run 8 double DB box steps over 24/20 in, 50/35 lbs Rest Power lifting…

2024 04 09

Workout of the day – Tuesday April 9th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then 3 rounds of: 6 alternating box step ups 6 double KB front rack squats 6 empty barbell behind the neck push presses Front Squat 4x3 at 81% of 1RM front squat Clean & jerks 4x3 at 80-85% Conditioning For time**: 30…

2024 04 08

Workout of the day – Monday April 8th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 yoga pushups 5 pronated snow angels 20 alternating shoulder taps 10 alternating DB hang clean and jerks Gymnastics skills 16 min alternating EMOM (4 rounds): Low ring transition to dip practice (or ring muscle up practice if you already have them) 10 pronated DB bench…

2024 04 07

Workout of the day – Sunday April 7th 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 empty barbell pause overhead squat 10/8 cal ski 10 wall facing squats Touch-n-go snatch 5x4 - 65-75% Snatch high pulls 3x3 - 105% Conditioning 16 min alternating EMOM: 5 snatches at 75% 1 round of Cindy 200m run Rest 1 round of Cindy…

2024 04 06

Workout of the day – Saturday April 6th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Partner "Rowing Morrisson" For time, in teams of 2, on partner working at a time, splitting reps as desired: 50-40-30-20-10 reps of: Wall balls 20/14 lbs, 10/9 ft. Box jumps 24/20 in American KBS 24/16 kg Cal row U.S. Army Specialist Scott Morrison, 23, of…

2024 04 05

Workout of the day – Friday April 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 6 yoga pushups 8 front squats 8 push presses ** add warm-up load in rounds 2-3 Thruster + push press complex 5 sets of (3 thrusters + 3 push presses) Work up to a heavy set for the day Increase from last week Conditioning 3 rounds…

2024 04 04

Workout of the day – Thursday April 4th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded PVC straight arm pull downs 10 alternating scales 10 double KB front rack lunges (moderate weight) Tempo deadlift 3x8 at 70-75% 31X1 tempo Front rack box step ups 2x8 per leg Conditioning 5 rounds for time: 9 double DB hang power clean and jerks…

2024 04 03

Workout of the day – Wednesday April 3rd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 floor/wall slides 5 pronated snow angels (on your stomach) 30 sec handstand hold / wall walk / plank hold 5 single DB thrusters per arm Endurance 5 rounds for time: 500m run (1 lap around the block) 40 double unders 30 Russian KB swings 32/24…

2024 04 02

Workout of the day – Tuesday April 2nd 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 16 lunges (bodyweight) 12 alternating plank extensions 8 empty BB hang power clean and jerks Front Squat 4x3 at 78% of 1RM front squat Clean & jerks 5x2 at 80-90% Conditioning For time: 50 hang squat snatches 95/65 lbs** ** every min, starting at…

2024 04 01

Workout of the day – Monday April 1st 2024

By: EVF Performance 0

Warm up 30 sec dead hang -- then -- 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses 5 hollow rocks -- then -- 20 Burpees Gymnastics skills 16 min alternating EMOM (4 rounds): Hollow position pull down practice, with feet on foam roller 15 banded chest to…

2024 03 31

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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