EVF Performance | Blog

Workout of the day – Tuesday October 3rd 2023

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

Workout of the day – Monday October 2nd 2023

By: EVF Performance 0

Warm up 2 rounds per arm: 5 single arm KB front squats 5 single arm KB push presses 5 single arm KB thrusters 5 single arm KB Sotts presses Split jerk 5 at 40%, 5 at 50%, 5 at 60% Barbell cycling & conditioning 20 min alternating EMOM (4 rounds):…

2023 10 01

Workout of the day – Sunday October 1st 2023

By: EVF Performance 0

Warm up One time through: 25 glute bridges 50 mountain climbers 25 alternating plank shoulder taps 5 wall walks 25 jumping jacks Midline strength 3 rounds for load and quality: 8 Turkish situps per side 10 strict toes to bar 30 sec per arm single arm plank Time cap: 15…

2023 09 30

Workout of the day – Saturday September 30th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time: 150/120 cal row 120 wall balls 20/14 lbs 90 KB snatches 24/16 kg 60 double DB box step overs 50/35 lbs, 24/20 in 30 devil presses 50/35 lbs Time cap: 30 min Olympic…

2023 09 29

Workout of the day – Friday September 29th 2023

By: EVF Performance 0

Warm up 5 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 65% 5 at 75% 4 at 85% Intervals 5 rounds of 2 min of work, 1…

2023 09 28

Workout of the day –Thursday September 28th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 PVC passthroughs 5/side thoracic extensions 10 alternating groiners 10 alternating plank extensions 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 09 27

Workout of the day – Wednesday September 27th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/leg high box step ups 30/24 in 5/side KB windmills 5 KB goblet squats with press out 5 single leg glute bridges per side Skills 5 minutes of pistols progressions skil work Single leg box squats (or on med ball) Single leg box step up/down Curtsy…

2023 09 26

Workout of the day – Tuesday September 26th 2023

By: EVF Performance 0

Warm up 3 rounds (7 min max):5 burpees10 cossack squats10 alternating box step ups10 alternating bird dogs Back squat 10 min to work up to a heavy double around 85%-- then:5 sets of 3 paused back squats at 82.5% - 3 sec pauseAfter each set of paused back squat, perform…

2023 09 25

Workout of the day – Monday September 25th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with push up 20 plank shoulder taps 5 shoulder presses in lunge (5 per lunge side) Press and split jerk Behind the neck snatch grip push presses 3x3 at 70-80% of push press 1RM Then, split jerk: 4 at 70% of C&J 1RM,…

2023 09 24

Workout of the day – Sunday September 24th 2023

By: EVF Performance 0

Midline and upper body strength 18 min to complete 4 supersets: 8 Jefferson Deadlifts per side 8 Dumbbell pull overs -- rest as needed between supersets Long conditioning 3 rounds for max reps, 1 min per station, "fight gone bad" style: Wall balls 20/14 lbs Alternating DB snatches 50/35 lbs…

2023 09 23

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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