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Workout of the day – Sunday November 24th

Warm up 2 rounds:10 alternating bird dogs10/side single arm KB suitcase DL10/side single arm KBS10 no-pushup burpees Bodybuildling upper body strength 12 min alternating EMOM:20 PVC straight arm banded pull downs12 feet elevated ring rows20 plate Russian twists Aerobic capacity For time:5k/4k rowTime cap: 24 min EVF360 Part A12 min…

2024 11 23

Workout of the day – Saturday November 23rd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, split as desired excpet the runs:100 double KB deadlifts 32/24 kg400m run (together)100 thrusters [BB: 95/65 lbs, DBs: 2x40/25 lbs]400m run (together)100 pullups400m run (together)50 thrusters [BB: 95/65 lbs, DBs: 2x40/25 lbs]400m run (together)50 double KB deadlifts 32/24 kg…

2024 11 22

Workout of the day – Friday November 22nd

By: EVF Performance 0

Warm up 6 min alternating EMOM:10 empty barbell pause overhead squat8/6 cal ski5 inch worms with pushups Snatch & Overhead squat Every 2 minutes for 6 rounds:1 hang squat snatch above the knee + 1 hang squat snatch below the knee + 1 squat snatch + 1 overhead squat Weight:…

2024 11 21

Workout of the day – Thursday November 21st

By: EVF Performance 0

Warm up 3 rounds:10 A-Frame toe touches10/leg Cossack squats10/arm KB push presses Back squat (15 min) 4x2 at 87% across Bench press (10 min) 3x10 increasing Conditioning For time, 21-15-9:Front squats 135/95 lbsCal row Time cap: 10 min EVF360 Part A4 rounds for quality and load:50 ft per side single…

2024 11 20

Workout of the day – Wednesday November 20th

By: EVF Performance 0

Warm up 2 rounds:15 band pull aparts20 alternating jumping lunges15 hollow rocks5 snow angels Gymnastics skills and strength 12 min alternating EMOM (4 rounds):5 hip to low bar transitions10 pushups kick through to dip (DO NOT perform on DB)45 sec of hollow to superman transition Note: use 2 boxes or…

2024 11 19

Workout of the day – Tuesday November 19th

By: EVF Performance 0

Warm up 6 min AMRAP:10 jumping squats5/side single dumbbell deadlift50 ft. burpee broad jumps10 supermen Deadlift 6x2 at 87% across Core conditioning 8 min AMRAP200m run6 left arm single dumbbell hang clean and jerks 50/35 lbs6 right arm single dumbbell hang clean and jerks 50/35 lbs12 deadlifts 135/95 lbs-- Rest…

2024 11 18

Workout of the day – Monday November 18th

By: EVF Performance 0

Warm up 2 rounds:5 PVC Cuban presses5/side single KB front rack lunges5 squat thrusts15 sec handstand hold / 2 wall walks Clean complex & split jerk Part A - Every 2min for 4 rounds:1 power clean + 1 squat clean + 1 jerk + 1 hang power clean + 1…

2024 11 17

Workout of the day – Sunday November 17th

By: EVF Performance 0

Warm up 4 rounds:30 sec bar hang30 double unders10 scap pull-ups10 plank transitions Bodybuildling upper body strength 3 rounds of:10 weighted hanging knee raises10 weighted ring rows10 double DB overhead triceps extensions Aerobic capacity 4 x 4 min AMRAP, resting 2 min between AMRAPs:Run 200m7 push presses 135/95 lbs7 burpees7…

2024 11 16

Workout of the day – Saturday November 16th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Complete, for time, split anyhow and in any order, one partner working at a time:150 box jumps 24/20 in150 hang cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]150/120 cal row/ski OR 180/140 cal assault bike (one machine for the whole workout)150 pullups150 double unders Time cap:…

2024 11 15

Workout of the day – Friday November 15th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded pullaparts10 floor slides5 inch works with pushups5 kipping swings Snatch & Overhead squat Part A - 3 sets of 3 reps of the following complex, keeping the load under 70%:1 snatch deadlift to below the knee + 1 squat snatch + 1 snatch balance…

2024 11 14

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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