EVF Performance | Blog

Workout of the day – Saturday February 10th 2024

Community WOD (EVF360 & Crossfit) In teams of 2, for time: Buy-in: 400m plate run (2x25 lbs per team) Then, with only 1 partner working at a time, choose your own adventure: 50 alternating DB snatches 50/35 lbs 50 box jump overs 24/20 in 50 American KBS 24/16 kg 50…

2024 02 09

Workout of the day – Friday February 9th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10/arm single DB push presses 5 cal ski Strength - part A - Push press 5x5, increase from week 1 Strength - part B Work up to single rep deadlift around 80-85% of 1RM (no max out)…

2024 02 08

Workout of the day – Thursday February 8th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 10 PVC passthroughs 10 alternating single KB overhead lunge steps 10 bootstrappers 10 BB behind the neck snatch grip push jerks Overhead squat 3x18 - find a challenging set of 18 for the day Accessory: 3x100 ft. per side DB overhead offset carry (1 DB…

2024 02 07

Workout of the day – Wednesday February 7th 2024

By: EVF Performance 0

Warm up 3 rounds of: 12 alternating single leg V-ups 6 hang cleans 12 alternating shoulder taps 6 overhead squats **Build up on weight throughout Endurance For time: 50 box jumps over 24/20 in 50 hang power cleans [BB: 115/80 lbs, KBs: 20/12 kg] 50 toes to bars 50 snatches…

2024 02 06

Workout of the day – Tuesday February 6th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 10 squat thrusts Gymnastics stamina Increasing on reps from week 3, 10 min alternating EMOM of: X handstand push-ups or scaling option 40 double unders Double unders scaling: a great…

2024 02 05

Workout of the day – Monday February 5th 2024

By: EVF Performance 0

Warm up 3 rounds of: 5/side thoracic extensions 10 alternating plank shoulder taps 10 alternating single DB renegade rows 10 alternating KB goblet lunge steps Front squat + Jerk Using 95% of your 1RM front squat as reference weight, perform 3 sets of 5 front squats followed by 5 jerks…

2024 02 04

Workout of the day – Sunday February 4th 2024

By: EVF Performance 0

Warm up 3 rounds of: 100m row 10 alternating lunges 5 down ups 10 alternating A-frame toe touches Aerobic capacity For time: 50/40 cal row 50 line facing burpees 50 shuttle runs (1 shuttle run = 25 ft. over AND back) 50 line facing burpees 50/40 cal row Time cap:…

2024 02 03

Workout of the day – Saturday February 3rd 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Team of 2, one person working at a time except for the buy-in of jump rope, 32 min AMReps: 30 wall walks 250 double unders 2,000m/1,600m row (8:30 min cap) 150 wall balls 20/14 lbs 1,000m/800m row (4:15 min cap) AMReps macho man in remaining…

2024 02 02

Workout of the day – Friday February 2nd 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 yoga pushups 5 double DB Z-presses Strength - part A - Push press Push presses 3x5 at 50% of 1RM push press Strength - part B 3 sets of 10 sandbag full hinge deadlifts, rest…

2024 02 01

Workout of the day – Thursday February 1st 2024

By: EVF Performance 0

Warm up 3 rounds: 5 PVC Cuban presses 5/side thoracic extensions 10 alternating plank extensions 5 snatch balances Overhead squat 3x16 - find a challenging set of 16 for the day Accessory: 3x100 ft. per side of single KB banded overhead carry Conditioning For time: 21 burpees over bar 21…

2024 01 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