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Workout of the day – Thursday July 11th 2024

Warm up 2 rounds: 10 dumbbell goblet squats 10 cal machine of choice (row or ski) 10 single arm DB push presses (5/arm) 10 cal machine of choice (row or ski) 10 double DB front rack box step ups Front Squat 5x5 at 75% Push Presses 3x5 at 60% of…

2024 07 10

Workout of the day – Wednesday July 10th 2024

By: EVF Performance 0

Warm up 4 rounds: 30 sec bar hang 30 double unders 10 scap pull-ups 10 plank transitions Pulling strength (10 min) Option A: Weighted pullups - 5x5 Option B: Eccentric pullups - 5x5 with 3 sec descent (may jump up from box to bring chin over the pukkup bar) Endurance…

2024 07 09

Workout of the day – Tuesday July 9th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 bird dogs 10 supermen 10 groiners 10 Hollow rocks Banded deadlift 4x4 at 60% of deadlift 1RM How to set up the Banded deadlift Front Rack Lunges Every 2 min for 5 rounds: 10 alternating front rack rear lunges Note: 5 per leg. Build up…

2024 07 08

Workout of the day – Monday July 8th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman steps 5 inch worms 10 empty barbell or PVC hang power clean and jerks 5 Cuban presses with 2.5 or 5# plates in each hand 20 sec handstand / wall walk hold Clean & Jerk Take 10 min to work up to a single…

2024 07 07

Workout of the day – Sunday July 7th 2024

By: EVF Performance 0

Warm up 1 min of couch stretch per leg, then: 2 rounds of: 20 alternating jumping lunges 15 hollow rocks 10 alternating supermen Back squat 5x5 building Conditioning 4 rounds of 90 sec for max reps: 15 double DB deadlifts 50/35 lbs Max handstand pushups in the remaining time. --…

2024 07 06

Workout of the day – Saturday July 6th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time except the run:60/50 cal row-- Then, 6 rounds (partner perform full rounds, 3 each):20 double unders20 wall balls 20/14 lbs, 10/9 ft.-- Then, 600m run (together)-- Then, 6 rounds (partner perform full rounds,…

2024 07 05

Workout of the day – Friday July 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 20 band pullaparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Push presses 5x5 buildling Conditioning 14 min AMRAP: 1 Toes-to-bar** 12/9 cal row 1 wall walk** ** Add one rep to the gymnastics movements each round. Goal: 7+ rounds EVF360 Part A…

2024 07 04

Workout of the day – Thursday July 4th 2024

By: EVF Performance 0

8am Class - Olympic lifting total Take 20 min to find a 1RM snatch, then 20 min to find a 1RM clean & jerk 9am & 10am classes Warm up 5 min AMRAP: 20 single unders / double unders 10 alternating lunges 10 supermen holding a PVC in overhead position…

2024 07 03

Workout of the day – Wednesday July 3rd 2024

By: EVF Performance 0

Warm up 2 rounds: 20 A-frame toe-touches 20 plank shoulder taps 10 groiners 5 bootstrap squats Endurance Every 10 min for 3 rounds, each for time: 400m run 30 Russian KBS 32/24 kg 15 box jumps 24/20 in 30/24 cal row 15 box jumps 24/20 in 30 Russian KBS 32/24…

2024 07 02

Workout of the day – Tuesday July 2nd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 scap pushups 5 inch worms 5 scap pullups 25 jumping jacks Pump session 16 min alternating EMOM: Max banded chest to bar pullups (strict) 12 seated DB Arnold presses AHAP. 15 barbell curls 45/35 lbs 12 DB bench presses AHAP Note: rotate through the 'push-pull'…

2024 07 01

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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