EVF Performance | Blog

Workout of the day – Saturday March 23rd 2024

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, splitting as desired: Buy-in: 4,000m/3,200m row then, 6 rounds of: 50 double unders 25 American KBS 24/16 kg 10 squat snatches (BB: 95/65 lbs, DB: 1x50/35 lbs) Time cap: 34 min Olympic lifting…

2024 03 22

Workout of the day – Friday March 22nd 2024

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm single arm ring rows 5 snow angels 10 supermen Gymnastics skills and strength 16 min alternating EMOM: 8-10 strict pullups 40 sec handstand hold / handstand walk / pike handstand hold practice 10 dumbbell curls 30 sec ring support hold…

2024 03 21

Workout of the day – Thursday March 21st 2024

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 5 snow angels 5 per side single KB push presses 5 per side single KB sotts presses Olympic lifting 10 min EMOM: 2 clean & jerks at 70-75% Conditioning 16 min AMRAP: 8 toes to bars 10 double KBS 24/16 kg 12 box…

2024 03 20

Workout of the day – Wednesday March 20th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 band pull aparts 8 alternating single arm DB hang C&J 6 pull-ups 4 pushups 2 wall walks Then, 5 min of practice on rings and handstand Endurance 1 time at each 6 min station, with 2 min rest between stations: Station 1: For reps in…

2024 03 19

Workout of the day – Tuesday March 19th 2024

By: EVF Performance 0

Warm up 3 rounds of: 5 Inchworm with Push-ups 20 band pull aparts 5/side half kneeling bottom up KB presses Bench press 5x2 at 85% across Conditioning 5 rounds, each for time, resting 90 sec between rounds 3 power cleans 155/105 lbs or 60% of C&J 1RM 3 front squats…

2024 03 18

Workout of the day – Monday March 18th 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 50 sec rowing 50 sec shuttle runs 25 ft. Deadlift 5x2 at 85% across "Spicy" EMOM 16 min alternating EMOM: 45 sec max cal ski erg 10 deadlifts 205/145 lbs 5 devil presses 50/35 lbs 3 sandbag to shoulders AHAP EVF360 Part A 4…

2024 03 17

Workout of the day – Sunday March 17th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/leg single leg glute bridges 5 kang squats 10 alternating groiners Back squat waves 5 reps at 77.5% 3 reps at 82.5% 1 reps at 87.5% 5 reps at 82.5% 3 reps at 87.5% 1 reps at 92.5% Conditioning 9 rounds for…

2024 03 16

Workout of the day – Saturday March 16th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 4, 24 min AMRAP: Partner A: AMRAP: 8 cleans + 8 back squats + 8 box jumps 24/20 in (BB: 105/70 lbs, DB: 2x40/25 lbs - front rack only) Partner B & C: Max distance sandbag carry Partner D (time keeper): 400m run…

2024 03 15

Workout of the day – Friday March 15th 2024

By: EVF Performance 0

Warm up One time through, increasing pace: 15 cal row 10 squats 5 pushups 15 cal row 10 empty bar thrusters 5 ring rows 15 cal row sprint 10 fast empty bar thrusters 5 pullups Then get some sets of 3 on the pullups / chest to bar / bar…

2024 03 14

Workout of the day – Thursday March 14th 2024

By: EVF Performance 0

Warm up 2 rounds of: 200m run 15 down-ups / no-pushup burpees Then, 2 rounds of: 10 PVC passthroughs 5 muscle snatches 5 snatch balances Olympic lifting 10 min EMOM: 2 snatches at 70-75% "Move well" EMOM 16 min alternating EMOM: 200m run 10 single KB suitcase deadlifts per side…

2024 03 13

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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