EVF Performance | Blog

Workout of the day – Tuesday February 20th 2024

Warm up 2 min cardio machine of choice, then, 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 kipping swings / kipping pullups Gymnastics stamina For time 10-9-8..-2-1 reps of: Pushing movement (Rx = strict handstand pushups) Pulling movement (Rx: Chest to bar pullups) Calories row Time…

2024 02 19

Workout of the day – Monday February 19th 2024

By: EVF Performance 0

Warm up 3 rounds 5 pronated snow angels (face down) 5 empty barbell presses in split stance per side 10 empty barbell thrusters -- Then: 3 sets, increasing load each round: 3 front squats 3 push presses Front squat + Jerk Using 95% of your 1RM front squat as reference…

2024 02 18

Workout of the day – Sunday February 18th 2024

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 V-ups 10 Russian KBS 5 box jumps Aerobic capacity "Filthy Fifty", for time: 50 box jumps 24/20 in 50 jumping pullups 50 American KBS 16/12 kg 50 walking lunges 50 knee to elbows 50 push presses 45/35 lbs 50 back…

2024 02 17

Workout of the day – Saturday February 17th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time, in teams of 2: 500m/400m row 60 chest-to-bar pullups 15 synchro burpees 60 push jerks (BB: 135/95 lbs, DB: 2x50/35 lbs) 15 synchro burpees 1,000m/800m row 60 hang cleans (BB: 135/95 lbs, DB: 2x50/35 lbs) 15 synchro burpees 60 pushups 15 synchro burpees…

2024 02 16

Workout of the day – Friday February 16th 2024

By: EVF Performance 0

Warm up 500m row/ski, then: 2 rounds of: 5 KB halo each way 10/arm KB push presses 15 KBS Strength - part A - Push press 5x4, increase from week 2 Strength - part B Strongman: 3 sets per side of 50ft. single arm farmer's carry AHAP Use farmer's handles…

2024 02 15

Workout of the day – Thursday February 15th 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 3x20 - find a challenging set of 20 for the day Accessory: 3x20 wall facing handstand shoulder taps (plank shoulder taps) Conditioning 20 min…

2024 02 14

Workout of the day – Wednesday February 14th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10/arm single DB floor presses 5 cal ski Endurance 5 rounds, rotating through stations as 45 sec of work / 15 sec transition, for max reps: Calories row Bench press 135/95 lbs or DB bench presses 50/35…

2024 02 13

Workout of the day – Tuesday February 13th 2024

By: EVF Performance 0

Warm up 3 rounds: 20 band pullaparts 15 wall or floor slides 10 PVC banded pull downs 10 hollow rocks 5 box jumps Gymnastics stamina Increasing on reps from week 4, 10 min alternating EMOM of: X pulling movement of choice (pullups for strength (strict, banded, ring rows...), 8 burpee…

2024 02 12

Workout of the day – Monday February 12th 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side quadruped thoracic cage extensions 10 alternating single leg V-ups 10 alternating barbell front rack lunges 5 behind the neck BB presses Front squat + Jerk Using 95% of your 1RM front squat as reference weight, perform 3 sets of 3 front squats followed by 3…

2024 02 11

Workout of the day – Sunday February 11th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 cal row 8 ring row 6 empty bar thrusters Aerobic capacity Every 10 min for 3 rounds, each for time: 800m run (sub 1,000m/800m row in bad weather) 40 sumo deadlift high pulls 75/55 lbs 20 hang clean & jerks 75/55 lbs 10 air squats…

2024 02 10

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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