EVF Performance | Blog

Workout of the day – Friday March 1st 2024

Warm up 4 min cardio machine of choice, with fast pace in the last minute Then, one round on each side: 5 DB burpee deadlifts 5 DB cleans 5 DB shoulder to overheads 5 DB snatches Open WOD 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over…

2024 02 29

Workout of the day – Thursday February 29th 2024

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 5 snow angels 5 per side single KB push presses 5 per side single KB sotts presses Olympic lifting 10 min EMOM: 2 snatches at 70-75% "Move well" EMOM 16 min alternating EMOM: 5 shuttle runs 10/8 cal row 10/8 cal ski 10…

2024 02 28

Workout of the day – Wednesday February 28th 2024

By: EVF Performance 0

Warm up 3 rounds of: 5/side thoracic extensions 10/side single KB suitcase deadlifts 10 hops over KB 10/arm single arm KBS Endurance Every 5 min for 6 rounds: 30 plate ground to overheads 35/25 lbs 20 single DB shoulder to overheads 50/35 lbs 10 Russian KB swings 32/24 kg 20…

2024 02 27

Workout of the day – Tuesday February 27th 2024

By: EVF Performance 0

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 Bench press 5x2 at 75% across Conditioning 3 rounds for max reps: 1 min max double DB bench presses 50/35 lbs 1 min rest 1 min…

2024 02 26

Workout of the day – Monday February 26th 2024

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 10 alternating bird dogs 5 yoga pushups Deadlift 5x2 at 75% across "Spicy" EMOM 16min alternating EMOM: 15/12 cal row 8 double DB clean and jerks 50/35 lbs 15 toes to bars 10 alternating…

2024 02 25

Workout of the day – Sunday February 25th 2024

By: EVF Performance 0

Crossfit and EVF360 classes Warm up 3 rounds: 10 down-ups 15 KB Russian swings 20 plate ground to overheads 25 single unders / double unders Aerobic capacity "Dork": 6 rounds for time: 60 double unders 30 American KBS 24/16 kg 15 burpees TC: 30 min Midline reinforcement 9 min alternating…

2024 02 24

Workout of the day – Saturday February 24th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, 8 rounds of: 12 deadlifts (BB: 225/155 lbs, KB: 2x32/24 kg) 18 pistols (scale to DB goblet lunges) 240m/190m row Time cap: 34 min Olympic lifting Part A 15 min to work to…

2024 02 23

Workout of the day – Friday February 23rd 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then, 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10/arm single DB push presses 5/side single KB suitcase deadlifts Strength - part A - Push press 5x3, heavier than week 3 Strength - part B Strongman: 3 rounds of:…

2024 02 22

Workout of the day – Thursday February 22nd 2024

By: EVF Performance 0

Warm up 2 rounds: 5 high box step ups per side 5 wall facing squats 5 pronated snow angels 5 inch worms with push-up Overhead squat 1x10 - find a challenging set of 10 for the day Accessory: 3x8 per side KB Turkish situps Conditioning Open 17.3 Prior to 8…

2024 02 21

Workout of the day – Wednesday February 21st 2024

By: EVF Performance 0

Warm up 3 rounds 10 A-frame toe touches 10 glute bridges 10 alternating single DB clean and jerks 5 KB taters Endurance Every 2 min for 32 min, rotating through (4 rounds): 12 burpees box get overs 48/40 in 2 rounds of DB DT 50/35 lbs 400m/320m ski 200 ft.…

2024 02 20

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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