EVF Performance | Blog

Workout of the day – Saturday October 26th

Community WOD (EVF360 & Crossfit) For Time100/80 cal row80 double DB thrusters 50/35 lbs60 burpee box jumps 24/20 in40 double DB box step overs 50/35 lbs, 24/20 in20 bar muscle ups Partition as desired between partners, but follow the movement order.Scaling options: 40 Chest-to-bar pullups with or without band.Time cap:…

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Workout of the day – Friday October 25th

By: EVF Performance 0

Warm up 6 min AMRAP:5 Cuban presses with light plates5/arm single arm dumbbell bentover rows5 burpees5 overhead squats Snatch Take 15 to find a heavy set of 3 snatches touch-n-goAny snatch style and combination of styles is allowed Conditioning For time:21-18-15-12-9 cal row15-12-9-6-3 chest to bar pull-ups15-12-9-6-3 power snatches 95/65…

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Workout of the day – Thursday October 24th

By: EVF Performance 0

Warm up 2 min cardio machine, then:2 min foam rolling on lower back and glutes2 min coach stretch (1 min per leg)then 2 rounds of:5 tempo back squats (light load)10 burpees box steps up Back squat Take 20 min to find a 5RM back squat Bench press Dumbbell bench press4x12…

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Workout of the day – Wednesday October 23rd

By: EVF Performance 0

Warm up 2 rounds10 hollow rocks10 yoga pushups10 kip swings10 band pull-aparts10 cal ski Endurance 3 rounds, rotating every 3 minutes through (36 min total):36/28 cal ski40 box jumps 24/20 in36/28 cal row400m run Olympic lifting Warm Up Activation1 Round3/leg Worlds Greatest Stretch5 Bootstrappers5 PVC Passthroughs5 PVC GoodmorningsClean Movement Prep3…

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Workout of the day – Tuesday October 22nd

By: EVF Performance 0

Warm up 6 min alternating EMOM:15 double dumbbell deadlifts3 wall walks10 burpees Deadlift Take 20 min to find a 3RM deadlift Core conditioning 4 rounds for time:12 single KB suitcase deadlifts 32/24 kg, right side12 single KB suitcase deadlifts 32/24 kg, left side9 hang power cleans 135/95 lbs6 single DB…

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Workout of the day – Monday October 21st

By: EVF Performance 0

Warm up 2 rounds:4 high box step ups6 snow angels8 T-pushups10 gorilla jump squats 3RM Shoulder to overhead Find a heavy set of 3 shoulder to overheads for the day, with the barbell coming from the ground.Time cap: 18 min Conditioning 16 min alternating EMOM:18 American KBS 24/16kg12 HSPUs12/10 cal…

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Workout of the day – Sunday October 20th

By: EVF Performance 0

Warm up 2 rounds10 alternating lunges with torso twist10 down ups10 per side single KB suitcase deadlifts150m row Strength 3 rounds for load and quality:6 per side DB bent over row (tripod position)8 Turkish situps per side100 ft. per side single KB overhead carry Conditioning 20 min AMRAP:4 shuttle runs…

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Workout of the day – Saturday October 19th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Partner "Zeus":4 rounds for time - split as desired between partners - one partner working at a time:30 wall balls 20/14 lbs30 sumo deadlift high-pulls [BB: 75/55 lbs, KB: 24/16 kg]30 box Jumps 20/16 in30 push Press [BB: 75/55 lbs, DB: 2x35/25 lbs]30 push-ups10 back…

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Workout of the day – Friday October 18th

By: EVF Performance 0

Warm up 3 Rounds30 sec handstand hold / plank hold10 single arm dumbbell thrusters (5/side)10 yoga push-ups5 snow angels face down Strict press 4x6, increasing Conditioning 5 rounds for max reps, 1 min per station (15 min total):1 min double unders1 min double DB box steps over 24/20 in 50/35…

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Workout of the day – Thursday October 17th

By: EVF Performance 0

Warm up Row 500m/400m, then2 rounds:8 alternating bird dogs8/arm single arm KBS Strength 4 supersets:A1. 8 per side single leg RDLA2. 8 barbell ab rollouts Conditioning 10 min AMRAP ladder2-4-6-8-10-….:Hang power cleans 185/125 lbsFront squats 185/125 lbs2x lateral burpees over the bar Note: The load on the bar should allow…

2024 10 16

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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