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Workout of the day – Thursday October 12th 2023

Warm up 3 rounds: 5 tempo pushups 5 behind the neck BB thrusters 5 hang power cleans ** add some warmup weight in round 2-3 Clean & jerk 6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of…

2023 10 11

Workout of the day – Wednesday October 11th 2023

By: EVF Performance 0

Warm up 5 min dynamic warm-up with emphasis on wrist/shoulder warm up: bear crawl crab walk crocodile crawl kick to handstand Skill - handstand Level 1-2 are for athletes not able to support themselves upside down in a supported handstand: Level 1: Plank shoulder taps Level 1: pike handstand shoulder…

2023 10 10

Workout of the day – Tuesday October 10th 2023

By: EVF Performance 0

Warm up 3 rounds: 10 empty BB behind the neck thrusters 10 empty BB good mornings 5/side banded lateral monster walks Back squat 10 min to work up to a heavy single around 90% (NOT A MAX) -- then: 3 sets of 5 paused back squats at 72.5% (3 sec…

2023 10 09

Workout of the day – Monday October 9th 2023

By: EVF Performance 0

Warm up 3 rounds of: 4 single arm devil presses 4 PVC sotts presses 4 single arm DB hang clean and jerks Press and split jerk Press in split - 3x5 at 60-70% of shoulder press 1RM Then, split jerk: 5 at 60% of C&J 1RM 4 at 70% 3…

2023 10 08

Workout of the day – Sunday October 8th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 single leg KB RDL per side 10 spiderman lunges 5 inch worms 5 burpees Midline strength 5 supersets of: 4 banded deadlifts ~70% 8 Barbell ab rollouts -- rest as needed between the supersets Long conditioning 6 rounds for time: 20/16 cal row 15…

2023 10 07

Workout of the day – Saturday October 7th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Team of 2, 8 rounds for time: 200m run (both partners) 20 handstand pushups [split as desired] 4 round of Macho-man (BB: 135/95 lbs, DBs: 2x50/35 lbs) [2 rounds each] Macho-man complex: 3 power cleans + 3 front squats + 3 jerks Time cap: 30…

2023 10 06

Workout of the day – Friday October 6th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 single leg KB RDL per side 5 high box step ups 5 PVC straight arm banded PVC pulldowns Deadlift 5x5 at 60% Intervals 2 rounds of: 2 min AMRAP: 20 toes-to-bar, max reps double DB Farmer's carry lunge steps in remaining time 50/35 lbs…

2023 10 05

Workout of the day – Thursday October 5th 2023

By: EVF Performance 0

Warm up 3 rounds: 20 sec row - first round easy, second moderate, third fast 10 spiderman lunges 10 XXX with empty barbell - first round muscle clean + shoulder press, second round power clean + push presses, third round thrusters Clean & jerk 6 min EMOM: 1 power clean…

2023 10 04

Workout of the day – Wednesday October 4th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded PVC straight arm pull downs 2 wall walks 20 hollow rocks 20 alternating shoulder taps Skills Skin the cats Endurance Every 7 min for 4 rounds, each for time: 500m run (1 lap around the block) 30 alternating single DB hang clean and…

2023 10 03

Workout of the day – Tuesday October 3rd 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 4 sets of 8 "speed" back squat at 50% Note: no pause, perform the sets as fast as possible, keeping full range of motion Conditioning Every 4 min for…

2023 10 02

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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