EVF Performance | Blog

Workout of the day – Saturday September 23rd 2023

Community WOD (EVF360 & Crossfit) In teams of 2, one partner working at a time: Part A: 14 min AMRAP with buy-in: Buy-in: 80/64 cal row Then, AMRAP in the remaining time of: 20 double DB front rack lunges 50/35 lbs 12 double DB snatches 50/35 lbs 4 sandbag to…

2023 09 22

Workout of the day – Friday September 22nd 2023

By: EVF Performance 0

Warm up 2 rounds of: 400m/320m row 5 inch worms 10 deadbugs 10 per side single DB/KB suitcase deadlifts Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 62.5% 5 at 72.5% 4 at 82.5% Intervals 2-2-2-3 intervals: Buy-in: 10 DB bench presses…

2023 09 21

Workout of the day – Thursday September 21st 2023

By: EVF Performance 0

Warm up 3 rounds: 10 DB goblet squats 10 DB hang clean and jerks (5/side) 10 single DB overhead squats (5/side) 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…

2023 09 20

Workout of the day – Wednesday September 20th 2023

By: EVF Performance 0

Warm up 400m run, then: 2 rounds: 10 A-frame toe-touches 10 alternating plank extensions 10 PVC Cuban presses 5 bottom-up KB presses Skills - handstand pushups 5-10 min to work on one or 2 progressions for handstand pushups: Pike pushups with feet on grounds Pike pushups with feet or knees…

2023 09 19

Workout of the day – Tuesday September 19th 2023

By: EVF Performance 0

Warm up 3 rounds: 12 alternating cossack squats (6/leg) 8 alternating box step ups 10 empty bar behind the neck thrusters Back squat 10 min to work up to a heavy double around 85% -- then: 4 sets of 4 paused back squats at 75% - 3 sec pause After…

2023 09 18

Workout of the day – Monday September 18th 2023

By: EVF Performance 0

Warm up 20 band pull apart palms down 20 band pull apart palms up Then, 3 rounds of: 10 plate ground to overhead 5 empty bar split jerks Press and split jerk Behind the neck snatch grip push presses 3x4 at 65-75% of push press 1RM Then, split jerk: 4…

2023 09 17

Workout of the day – Sunday September 17th 2023

By: EVF Performance 0

Warm up 3 rounds: 12 barbell good mornings 15 plate overhead squats 18 walking lunges Midline and grip strength 5 supersets of: 8 banded deadlifts ~60% 100 ft. double DB farmer's carries AHAP -- rest as needed between the supersets Time cap: 18 min Long conditioning Wodapalooza online qualifier workout…

2023 09 16

Workout of the day – Saturday September 16th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time: 90/72 cal row -- then, 8 rounds of (partners alternate full rounds): 10 push presses (BB: 75/55 lbs, DBs: 35/25 lbs) 10 pullups -- then, 70/54 cal row -- then, 6 rounds of (partners…

2023 09 15

Workout of the day – Friday September 15th 2023

By: EVF Performance 0

Warm up 3 rounds: 2 wall walks 10 alternating KB gorilla rows 5/leg single leg KB RDL Deadlift Work up to a heavy single around 90% (NOT A MAX) -- then: 6 at 60% 5 at 70% 4 at 80% Intervals - Cycle 6 benchmark 3 For time: 9 deadlifts…

2023 09 14

Workout of the day – Thursday September 14th 2023

By: EVF Performance 0

Warm up 400m run then, 2 rounds of: 20 A-frame toe touches 5 wall facing squats 10 push presses (round 1) / push jerks (round 2) Clean & jerk Work up to a max load on the following complex of: 1 power clean and jerk + 1 hang clean and…

2023 09 13

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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