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Workout of the day – Thursday January 11th 2024

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 5x10 - find a challenging set of 10 for the day Accessory: 5x1 KB Turkish get ups per side AHAP Conditioning For time: 20-15-10-5…

2024 01 10

Workout of the day – Wednesday January 10th 2024

By: EVF Performance 0

Warm up 3 rounds of: 6 front squats (empty/light BB or DBs) 6 per leg single KB RDL 6 hang cleans **Build up on weight throughout Endurance Every 4 min for max reps, 3 rounds alternating between part A and B (3 rounds on each part). Rest 1 min between…

2024 01 09

Workout of the day – Tuesday January 9th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 cross-over jump ropes or 30 single jumps Gymnastics stamina 10 min alternating EMOM of: X handstand push-ups or scaling option 40 double unders Handstand pushup scaling: Pike pushups with feet on grounds Pike pushups with feet…

2024 01 08

Workout of the day – Monday January 8th 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 90% of your 1RM front squat as reference weight, perform 3 sets of 5 front squats followed by 5 jerks…

2024 01 07

Workout of the day – Sunday January 7th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Bulgarian split squats 3x10 per leg Accessory lift: 3x15 sec per side Copenhagen plank Gymnastics conditioning For time: 50 pullups 100 double unders 35 chest to bar pullups 100 double unders…

2024 01 06

Workout of the day – Saturday January 6th 2024

By: EVF Performance 0

9am Crossfit total 10am Community WOD (EVF360 & Crossfit) In teams of 2, 40 rounds for time: 1 wall walk 2 power snatches (BB: 95/65 lbs, DB: 2x35/25 lbs) 4 overhead lunges (BB: 95/65 lbs, DB: 2x35/25 lbs) Partners alternate full rounds Time cap: 32 min Olympic lifting Warm-up drills…

2024 01 05

Workout of the day – Friday January 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 Kettlebell Swings 10 plate ground to overheads 10 walking lunges DELOAD - Aerobic capacity Every 2 min for 4 rounds, alternating between: 25/20 cal ski 12 shuttle runs (1 shuttle run = 25 ft. out and back) 25/12 cal row 25 burpees to plate **…

2024 01 04

Workout of the day – Thursday January 4th 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side fire hydrants 5 bootstrap squats 200m row Back squat DELOAD - 3x5 at 40% Intervals 16 intervals of 30 sec work, 30 sec rest, rotating through: Max cal row Max plate ground to overheads 35/25 lbs Max box jumps 24/20 in Max alternating single DB…

2024 01 03

Workout of the day – Wednesday January 3rd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 single arm KB upright rows per side 5 yoga pushups 1 wall walk 10 single leg single unders per leg Skills - pistols Cross-over jump rope or double under cross-overs Endurance 3 rounds for time: 600m/480m row 40 ft. per side single DB Farmer's carry…

2024 01 02

Workout of the day – Tuesday January 2nd 2024

By: EVF Performance 0

Warm up 2 rounds: 5/side banded lateral monster walks 10 empty BB good mornings 5/side cossack squats 10 double DB push presses Deadlift & press DELOAD - 3 sets of 5 shoulder presses and 5 deadlifts First set at 40%, second set at 50%, third set at 60% (based on…

2024 01 01

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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