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Workout of the day – Friday December 1st 2023

Warm up 6 min to perform 2-3 rounds: 10 KB deadlifts 5/arm single arm KBS 5/arm single KB push presses 3/arm KB snatches Snatch Part A - Muscle snatches 3x5 Part B - 1 set of each of the following, increasing weight throughout: Set 1: 3 power position power snatches…

2023 11 30

Workout of the day – Thursday November 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 10 PVC snatch balances Back squat 8x2 at 80% Accessory: 2 box drop jumps for height after each set of back squat Intervals 16 min alternating EMOM: 18/15 cal row 18 overhead…

2023 11 29

Workout of the day – Wednesday November 29th 2023

By: EVF Performance 0

Warm up Row/ski 500m/400m or bike 1,000m/800m, then 2 rounds: 4 KB Turkish get ups per side 8/arm single arm KB clean and jerk Skills Every 2 min for 4 rounds, accumulate 30 sec of: Level 1: ring support hold Level 2: ring knee bent hold Level 3: ring L-sit…

2023 11 28

Workout of the day – Tuesday November 28th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating bird dogs 10 alternating scales 5 per side single KB deadlifts Deadlift & press (25 min) Every 3 min for 6 rounds, perform: 5 shoulder presses - work up to a heavy set 5 deadlifts at 70% across Note:…

2023 11 27

Workout of the day – Monday November 27th 2023

By: EVF Performance 0

Warm up 2 rounds: 20 plank transitions 10 KB sumo DLHP 10 behind the neck KB good morning Clean & clean pulls Power clean (Touch and Go): 1x5 at 60% 1x4 at 65% 3x3 at 70% Then: clean pulls 3x3 at 90% of 1RM clean Conditioning 5 rounds for max…

2023 11 26

Workout of the day – Sunday November 26th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 halos (5 each way) 10/side single arm KB suitcase DL 10/side single arm KBS Time cap: 5 min Midline strength 4 rounds, for weight: 30 plate Russian twists 10 per side staggered stance barbell good mornings 3x15s/leg alternating single leg hanging…

2023 11 25

Workout of the day – Saturday November 25th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, "choose your own adventure" style: 150 wall balls 120/96 cal row 90 chest-to-bar pullups 60 bear complexes 30 sandbag cleans Time cap: 30 min Bear complex: 1 power clean + 1 front squat + 1 push press + 1…

2023 11 24

Workout of the day – Friday November 24th 2023

By: EVF Performance 0

Warm up 3 rounds per side: 5 single arm DB swings 5 single arm DB hang power snatches 5 single arm DB overhead squats Time cap: 7 min Conditioning - Part 1 For time: 20 alternating single DB devil presses 50/35 lbs 30 box jumps over 24/20 in 40 alternating…

2023 11 23

Workout of the day – Thursday November 23rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 32 min partner AMRAP with buy-in: Buy-in, "Turkey chase": 10 laps around the block (relay-style) Then, in the remaining time, AMRAP for max load lifted: "Turkey prep": 1 Birdie complex "Turkey roast": 30 sec plank hold Note: alternate rounds with partner, but immediately after completing…

2023 11 22

Workout of the day – Wednesday November 22nd 2023

By: EVF Performance 0

No olympic lifting class today Warm up 4 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings 6 plate halos Endurance 10 min alternating EMOM: 45 sec max cal ski 12 American KBS 24/16 kg -- rest 2 min 10 min alternating EMOM: 45…

2023 11 21

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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