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Workout of the day – Wednesday December 4th

Warm up Dynamic warm up:50 ft. Bear crawl forward50 ft. Bear crawl backward50 ft. spiderman lunges50 ft. duck walk50 ft. side crab walk50 ft. broad jump50 ft. butt kicks50 ft. high knees Endurance 35 min alternating EMOM:12 American KBS 32/24 kg100 ft. sandbag carry AHAP12 box jumps 24/20 in12/10 cal…

2024 12 03

Workout of the day – Tuesday December 3rd

By: EVF Performance 0

Warm up 2 rounds with an empty barbell5 good mornings5 back squats5 front squats5 push presses5 thrusters Back Squat (12 min) The below % load are based on 90% of your most recent back squat 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at…

2024 12 02

Workout of the day – Monday December 2nd

By: EVF Performance 0

Warm up 2 rounds5/side thoracic extensions30 double unders5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Behind the neck snatch grip push presses 5x5 building Snatch pulls 3x5 at 90% of snatch 1RM Conditioning 9 min AMRAP ladder*:3 hang power snatches 75/55 lbs3 overhead squats 75/75…

2024 12 01

Workout of the day – Sunday December 1st

By: EVF Performance 0

Warm up 3 rounds10 bird dogs10 groiners + jumps10 cossack squats Back Squat Every 3 min for 4 sets:8 back squats at 75% Conditioning For time:1-2-3-…-9-10-9-…-2-1 reps of:Toes to barsBox jumps 30/24 lbs Time cap: 18 min EVF360 Part A3 rounds for load and quality:10/leg double DB Bulgarian split squat10…

2024 11 30

Workout of the day – Saturday November 30th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Rankel 1.530 min partner AMRAP:6 deadlifts [BB: 225/155 lbs, DBs: 2x70/50 lbs]7 burpee pullups10 American KBS 32/24 kg200m runU.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of…

2024 11 29

Workout of the day – Friday November 29th

By: EVF Performance 0

Warm up 2 rounds5/side thoracic extensions30 double unders5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Strict press (12 min) One set every 2 min with the following reps/loadsFirst 3 sets: 3 reps at 75%Last 3 sets: 2 reps at 80% Conditioning 4 rounds for time:64…

2024 11 28

Workout of the day – Thursday November 28th

By: EVF Performance 0

Warm up 1 round of:20 burpees50 jumping jacksThen 5 reps of each movement from the WOD Thanksgiving Conditioning In teams of two, for time, split as desired:Appetizer100/80 cal row70 calorie ski or bike60 burpee box jumps 24/20 in-- Rest 2 min before the "main course":2 rounds:40 pullups40 push ups40 hang…

2024 11 27

Workout of the day – Wednesday November 27th

By: EVF Performance 0

Warm up 3 rounds with an empty barbell or a pair of light DB:5 burpees to target5 good mornings (1 DB only)5 front squats5 push presses5 thrusters Endurance Every 10 min, for 4 rounds, each for time:500m/400m ski/row or 400m run**30 thrusters 75/55 lbs20 lateral bar burpees30 shoulder to overhead…

2024 11 26

Workout of the day – Tuesday November 26th

By: EVF Performance 0

Warm up Row 500m/400mthen2 rounds:10 barbell good mornings10 lunges5 bootstrap squats Front squat 3x5 at 70-75% Barbell rear lunges 3x10, increasing (alternating legs, 5 per leg) Conditioning In 6 min:Row 500m/400m (2 min cap)then, in the remaining time, AMRAP:5 power cleans 135/95 lbs10 alternating DB snatches 50/35 lbs--rest 2 minIn…

2024 11 25

Workout of the day – Monday November 25th

By: EVF Performance 0

Warm up 3 rounds:5 Inchworm + Push-ups6 alternating single dumbbell devil press7/arm single dumbbell push presses Bench press 15 min to find a heavy set of 5 for the day Conditioning (24 min) Perform Part A, then Part B (or B then A), with only the 2 min rest as…

2024 11 24

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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