EVF Performance | Blog

Workout of the day – Wednesday November 1st 2023

Warm up 2-3 rounds (6 min cap): 10 ring rows 1 wall walk 5 snow angels 10 alternating box step ups Skill: Ring muscle up Level 1: banded ring/box dips + ring rows Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips (with…

2023 10 31

Workout of the day – Tuesday October 31st 2023

By: EVF Performance 0

Warm up 2-3 rounds (6 min cap): 10 "90/90" 10 empty bar thrusters 5 broad jumps 1 wall walk Back squat 5x5 "jumping" back squat at 30% Note: Perform each rep with an attempt to jump on the way up. Conditioning For time: 1-2-3-...-9-10 Handstand pushups Alternating single DB hang…

2023 10 30

Workout of the day – Monday October 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 5 snow angels 5 per side half kneeling bottom up KB presses 5 per side single KB sotts presses Press and split jerk Behind the neck shoulder press - 3x5 at 40% of max shoulder press -- Then: Split jerk: 5x1 at 80%…

2023 10 29

Workout of the day – Sunday October 29th 2023

By: EVF Performance 0

Warm up Tabata style, 20 sec on, 10 sec off, rotating through the movement 3 times: hollow rocks alternating jumping lunges supermen plate ground to overhead (light) Midline strength 4 rounds: 10 barbell ab-roll outs 30 sec per leg single leg wall sit 5 Turkish situps per side AHAP Long…

2023 10 28

Workout of the day – Saturday October 28th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time:10 rounds (5 per partner):10/8 cal machine (row/ski/bike)3 power clean and jerks (BB: 135/95 lbs, DBs: 50/35 lbs)-- Then,10 rounds (5 per partner):10 lateral burpees over bar3 shoulder to overheads (BB: 135/95 lbs, DBs:…

2023 10 27

Workout of the day – Friday October 27th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 med ball Russian twists 10 banded good mornings 10 alternating scales Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 4 at 87.5% 3 at 90% 2 at 92.5% Intervals 4 rounds or 2 min AMReps: 8 double DB…

2023 10 26

Workout of the day – Thursday October 26th 2023

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 10 alternating box steps ups 10 alternating DB snatches (light) Clean & jerk 6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of C&J 1RM) -- 1 min transition Every 2…

2023 10 25

Workout of the day – Wednesday October 25th 2023

By: EVF Performance 0

Warm up 5 min AMRAP: 1 wall walk 10 alternating bird-dogs 5 hollow rocks 5 supermen 5 yoga pushups Skill - Kipping/butterfly pullups Ring row pulling strength building Kipping pull-ups with ab-mat between feet Box assisted kipping or box assisted one-leg butterfly pullup - with a box set up so…

2023 10 24

Workout of the day – Tuesday October 24th 2023

By: EVF Performance 0

Warm up 3 rounds (5 min cap): 10 banded good mornings 10 Russian KBS 10 jumping lunges Back squat & paused back squat 10 min to work up to a heavy single around 90% (NOT A MAX) -- then: 5 sets of 3 paused back squats at 85% at 1RM…

2023 10 23

Workout of the day – Monday October 23rd 2023

By: EVF Performance 0

Warm up 3 rounds (6 min cap): 20 band pullaparts 10 alternating spiderman lunges 5 per arm single DB split jerks Press and split jerk Press in split - 3x3 at 75-85% of shoulder press 1RM Then, split jerk: 5 at 70% of C&J 1RM 4 at 80% 3 at…

2023 10 22

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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