EVF Performance | Blog

Workout of the day – Sunday October 22nd 2023

Warm up 6 min AMRAP: 10 lunges 10 KB taters 10 KB thrusters Midline strength 4 supersets: A1 - 8 Barbell hip thrusts, with 1 sec pause at the top Build up to a heavy set A2 - 20 leg pike over object -- rest as needed between supersets Time…

2023 10 21

Workout of the day – Saturday October 21st 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 33 min AMReps, one partner working at a time: 75/60 cal row 75 double DB hang clean and jerks 50/35 lbs 400m run 50/40 cal row 50 box jumps over 24/20 in 400m run 75 double DB overhead lunges 50/35 lbs…

2023 10 20

Workout of the day – Friday October 20th 2023

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB bent over row Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 5 at 77.5% 4 at 87.5% 3 at 90% Intervals For completion: 4 min EMOM: 15…

2023 10 19

Workout of the day – Thursday October 19th 2023

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 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) --…

2023 10 18

Workout of the day – Wednesday October 18th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 single arm KB upright rows per side 1 wall walk 10 kipping swings 10 single unders Skills cross-overs Level 1: practice single jump crossovers Level 2: practice double under crossovers Endurance 8 rounds of 3 min AMReps, alternating between A and B (4 rounds each):…

2023 10 17

Workout of the day – Tuesday October 17th 2023

By: EVF Performance 0

Warm up 2 rounds 5 half kneeling KB windmills per side 10 single arm KBS per side 10 KB kang squats Back squat & paused back squat 10 min to work up to a heavy single around 90% (NOT A MAX) -- then: 4 sets of 4 paused back squats…

2023 10 16

Workout of the day – Monday October 16th 2023

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm DB overhead lunges 5 snow angels 10 supermen Press and split jerk Press in split - 3x4 at 65-75% of shoulder press 1RM Then, split jerk: 5 at 65% of C&J 1RM 4 at 75% 3 at 85% 5 at…

2023 10 15

Workout of the day – Sunday October 15th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 hollow rocks 15 burpees 20 glute bridges Midline strength 3 rounds, for weight: 8 single KB suitcase deadlifts per side 10 per side staggered stance barbell good mornings 6 per side tempo dragonflies, with one knee bent - ~3 seconds down Time cap: 14 min…

2023 10 14

Workout of the day – Saturday October 14th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Part A - 9 min partner AMRAP (one partner working at a time, split as desired): 80/64 cal row 40 deadlifts (BB: 225/155 lbs, KB: 2x24/16kg) 40 box jump overs 24/20 in then in the remaining time, AMReps handstand pushups -- Rest 3 min before…

2023 10 13

Workout of the day – Friday October 13th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 alternating KB single leg RDL 30 sec per leg single leg wall sit (lift one foot off the ground) Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 67.5% 5 at 77.5% 4 at…

2023 10 12

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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